While teaching for a week at Rancho la Puerta Spa in Tecate, Mexico I managed to find a few spots that had wifi so I could share some abdominal moves on video.
The three videos were done in real time via my Periscope account (if you have a Twitter account, you can get a Periscope account), but I saved them so that I could share them now with all of you. They are in portrait mode because Periscope isn’t yet set up for landscape mode, but the info is still 100% legit at any angle!
This video is the perfect place to start if you’re new to a stability ball or just want to ease into ab work:
This video adds an extra element to the video above:
This one adds the challenge of lifting your feet and moving your arms:
As it’s about a kabillion degrees IN THE SHADE here in Santa Barbara, my brain is melted, so I have no clever words. Instead, you get lovely photos from my trip to Tecate, including a BONUS photo of the beach where I grew up – Hermosa Beach. That makes this entire post worth its price – which is zero, of course, but still….
Please follow me on Periscope for travel and fitness scopes (videos): I am at AlexandraFunFit.
As I’m trying to finance our medical coverage (we are no longer covered by work), I’d appreciate your input. I’m thinking of making note cards from some of my photos and selling them. Do you recommend this? If so, any suggestions where to sell them (besides Etsy)? Thanks.
by Alexandra Williams, MA
Have you ever had a terribly long, stressful week where you are busy every day, all day, yet feel like you got nothing done? That’s been my week.
Normally I have relatives in town who help me with various caretaking, chauffeuring, and supervising chores. But not this week. So I spend all day driving people to appointments and practices, always aware that I am not getting my own work done. And some of it has deadlines. That have passed. Sigh….
We live on top of a mountain, so it’s not feasible to drop someone off, go home, then go back for them. So while I wait, I like to walk around, rather than sit in the car or lobby. If you saw my post earlier this week about relaxing, you know I like to take pictures. Taking pictures keeps me from feeling sorry for myself. Besides, I never actually got an official invitation to a pity party, and I don’t know what to wear to one. Sharing my pictures makes me happy.
I’ve also downloaded an app called Periscope that allows me to take and share videos in real time, then replay them. So I’ve gotten into doing video “scopes” of my walks around town. I also share some great ab moves here and there too. If you have a Twitter account (or are already on Periscope), you can join and share your videos in real time too. I’m AlexandraFunFit in case you want to follow me. I will follow you right back. In a non-stalkerish way. You will love this scope of our amazing Santa Barbara sunset (Periscope only has portrait view).
While I’m sharing, you might want to get in on this Honest Tea Giveaway we’re hosting. If you have a U.S. mailing address (not a P.O. box), you can enter for a chance to win a case of Honest Tea Cinnamon Sunrise Herbal Teas. One winner will be picked at random and notified. If no response is received within 48 hours, a new winner will be chosen.
What do you do to reduce chronic stress?
by Alexandra Williams, MA
You’ll love “The Bug” ab exercise whether you’re a baby boomer, older adult, person with neck or head soreness, or simply someone who wants a great option to strengthen your abdominals without rounding forward into spinal flexion. And if you are wondering why you should care about rounding into spinal flexion, read our recent post that has abs training tips for older adults. All will be revealed. Click this <—– link and you’ll see the guy who has the abs (and chest) that Alexandra has admired since the 70s.
This core move is simple to do well, and very effective. The hardest part is remembering to keep your head on the floor or mat. And to bend your knees slightly. And to compress. Speaking of mats, what do you think of our nubbly, no slip beauty? We got it from Stillmotion yoga mats.
Need professional, motivating speakers? Call us at (805) 403-4338 or email firstname.lastname@example.org.
Head over (with no neck strain) to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
Actually the back saver test is a modification of the sit and reach test. Both are flexibility assessments, though the former tests one leg at a time; the latter has both legs extended simultaneously. For the back saver, you sit on the floor with one leg extended in front of you and the other bent with that foot planted throughout. Then you reach both hands toward your feet and mark how far you go. How low low low can you go? How low can you go?
So, what muscles get stretched in this test designed to test flexibility? For $100 per vowel and $200 per consonant, let’s go with H-a-m-s-t-r-i-n-g-s. We have a winnah! Hamstring flexibility helps with gait, posture and hip placement; such flexibility helps protect your back. So that’s the “saver” part of the story.
Take a look at this short video we did for eHow demonstrating how to get the most out of the sit and reach test. Don’t we look deluxe when professional videographers shoot us with two cameras?
How flexible are your hammies? Are you doing the test correctly or imitating Quasimodo and hunching over? As our video shows, you want to lift long through the spine and press your tailbone back, not under. Lengthen your arms toward your toes without “turtling” (having your neck disappear into your shoulders). If you do this incorrectly and slump or roll in an effort to get closer to your toes–as most people do– then you’re not really involving the hamstrings any more. You’re simply stretching your upper back, which is already pretty stretched out on most people. So do stay long and lifted through your torso. If you have good form, then raise your hands to wave as if you’ve been back saved!
Do you need professional, motivating, entertaining writers or speakers ? Call us at (805) 403-4338 or email email@example.com.
Next, sit and reach for the links to subscribe to our YouTube channel for short videos that will improve your workouts. Have you subscribed yet to our blog? Please also follow us on Google+: Alexandra and Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Alexandra: If you’ve ever wondered where top group fitness teachers go to work out, the answer is, “we go to the very tippy top; to the world-class instructors.” Yes, you could call us workout snobs. Or you could say we’re very discerning. But when we take a class we want to be sure it’s from instructors who know their stuff.
Kymberly: And if you’ve wondered where you might win free membership to a new video home workout website, the answer is RIGHT HERE courtesy of FitnessGlo.com. Enter the giveaway below after you read this post. But first, be one of the first to find out about FitnessGlo.com, where you’ll find a plethora of home workouts you can tailor to your tastes, schedule, and goals. Yes, it’s mix and match time. Plus I wanted to say “plethora” as it’s a cool word.
Alexandra: When FitFluential invited us to be part of a sponsored campaign to showcase FitnessGlo, I did air jacks and push-ups of joy because I love, love, love, love the quality of the workouts, led by international star and Presenter of the Year Petra Kolber.
Just like fitness enthusiasts who want a good home workout, so do fitness professionals. And we like the added bonus of having access to choreography we can use in our own classes.
Alexandra: For me, it’s very important that I trust the instructor’s knowledge. I get so frustrated by celebrities who offer workouts, yet don’t actually have any credentials; they just have fame. Fame doesn’t keep my boomer joints safe. When I went to the FitnessGlo site, the first thing I did was go to the About: Team page to check out the instructors’ qualifications.
You should click the link; they have impressive resumés. The second thing I did was go to the Style tab and choose a workout. I’m partial to step, and I always need new ideas, so I started there. Then it was on to the tube workout and disco dance class.
Kymberly: What I liked about the site is the easy navigation and variety of options. You can choose your workout by level, workout type, teacher, or how long you want to exercise. Like my sis, I gravitate to step. Combine that with a dancey style and I am ready to sweat and go … or in this case “Glo.” So for my initial foray into the site, I chose Latin Step with Petra. I was revved up after that so kept going with an easy to follow, Level 1 low impact cardio workout also with Petra and also Latin flavored. Cual sabor! On my next visit I had only 15 minutes open so chose my workout by duration. FitnessGlo is all about finding balance so I selected an abs class rated level 3 that lasted 10 minutes. Ten challenging minutes. That level 2 is looking tempting for my next strength or core workout.
Alexandra: Since I teach so much, I rarely attend a class, especially as it’s a 20 minute drive to the nearest club. But now my kids are getting used to seeing me working out in front of my computer monitor. And when I hear the oven timer ding, I can hit pause, go check on dinner, then return to my workout. Or I can just choose one of the shorter workouts (they range from 5 – 45 minutes long). Which would you rather do, spend 20 minutes driving in traffic or use those same minutes to get fabulously buff and toned? Exactly.
Kymberly: I’d rather spend 20 minutes eating whatever Alexandra was cooking for dinner. As for those of you who want quality home workouts with heaps and gobs of choices, then revel in this good news: you can access a free 15 day trial membership right now over at FitnessGlo.com. And by entering our raffle below you might be the lucky winner of a 90 day membership. Think how fit you could get in 3 months!
For an effective, fun workout source, led by the people the pros go to, that’s time-efficient, with a variety of strength and cardio choices, we are totally supportive of FitnessGlo. If you want a run-on sentence, it’s just above. If you want to win, you have to enter. Now Glo!
So easy to enter to win a 90-day membership to ALL the workouts at FitnessGlo. And all new members get a free 15-day trial, so even if you don’t win the 90-day membership, you’re still a winner!
Know someone wanting to hire professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 403-4338 or email firstname.lastname@example.org.
Glo over to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please also follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
The obliques come in two flavors: external and internal. We have a nifty graphic and a video demo of oblique crunches (no ball needed, and do NOT read that in a pervy way) in our previous post “Wrong and Right Way to do Oblique Ab Crunches.”
The external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. The internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
Grab your mat or towel (or marginally clean area of your rug) and stability ball, and follow along with us in this video that demonstrates the right and wrong way to trim the waste from your waist![youtube]http://youtu.be/dpB3vA57zaw[/youtube]
What is your favorite exercise for the obliques? Trainers & instructors, feel free to add a link to your posts on this topic.
Side-to-Sidle on over to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Photo credit: Hey Paul Studios (blue & red corset)
If you want look
just as great even better in your awards gown (just don’t trip like Jennifer Lawrence did), you’ll want to tone your abs up properly. With that in mind, we have a video that shows 3 tips for doing crunches the right way on a stability ball, and the 3 most common mistakes.
If you have been doing your crunches wrong, that’s okay. You’re still a winner. But if you want to take home the award for “Best Performance by Your Abs in a Leading Role (and Tight Dress),” try the 3 tips shown above. And if you want to work on your waistline, read our post about Working Obliques.
What was your favorite Oscar moment?
You’ll be a winner in our hearts when you subscribe to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Walking, powerwalking, dogwalking all lead to:
Watch our video for some tips, progression methods, and pretty scenery (plus a peek at the world’s cutest dog EVER in the universe for all entirety. Feel free to totally agree or leave a comment below).[youtube]http://youtu.be/xTjhN_W0F6U[/youtube]
For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.
Good shoes are the only piece of equipment you need for a stroll out and about. Our suggestion? Read our post and be entertained by our video: TheraFit Shoes Were Made for Walking: Product Review
If you are wondering about the best and most effective technique for getting started on cardio equipment, take a look at our post and video on the Right and Wrong Ways to Work Out on Treadmills and Stairclimbers.
Ready to tackle hills with enviable form, avoiding common mistakes people make when going up? Our post, Proper Form for Uphill Walking has got you covered!
Lastly, take a tour of a Santa Barbara trail with us as we Walk With the Butterflies.
Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. So open up your front door and get your groove on as you move on!
Walk the Talk by subscribing to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
The foot bone connected to the ankle bone, The ankle bone connected to the shin bone, The shin bone connected to the knee bone, The knee bone connected to the thigh bone, The thigh bone connected to the hip bone, the hip bone connected to the back bone, The back bone connected to the shoulder bone, The shoulder bone connected to the neck bone, The neck bone connected to the head bone, Them bones got up and walked around. – Lyrics from the song Dry Bones by the Delta Rhythm Boys
If you want your bones and muscles to get up and walk around, you have to keep them happy. Our singing does not necessarily make our bones happy! But stretching, well, that’s a solution of a different horse!
Prevent missing out on the info that might keep you flexible, youthful, and balanced. Subscribe to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!
We have entered a contest by Anytime Fitness that we really want to win. Please click now on the link and give us your vote. We are the twins on the ball who are “flying” through the silver air! Thank you. P.S. It will take about 7 seconds of your time, and we do appreciate every vote!
Did we mention no equipment is necessary, except for gravity? For all their benefits, lunges are only effective if done with good form and technique. For whatever reasons, they are hard for most people to execute properly. After 30 years of teaching lunges, we thought we’d share some of the wrong and right ways to get a leg up on your lunges!
Most common errors:
* front knee too far forward
* back knee too close to the ground
* back foot diagonal, putting it out of alignment
* upper body leaning forward
* feet too close together
* leading with toes (for moving lunges)
* knee, hip, toes and heel square to front (if there is knee torque, use the knee as the gauge)
* feet hip distance apart
* front knee directly above the ankle
* back knee at a 90 degree angle, several inches off the floor
* upper body lined up – head over heart over hips
* leading with heel (for moving lunges)
Don’t lurk. Don’t lurch. Lunge! While you’re at it, according to the American Council on Exercise, an excellent weight loss combination is lunges and walking uphill. Say, did we ever show you our video about uphill walking?
Which do you prefer, lunges or squats? Or lurches?
Lower your fingers over the keyboard, then lunge forward to hit “subscribe” on our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.