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Women Over 50 – We Are NOT Aging Healthfully

Celebrate Healthy Aging Month

Kym at RanchThe last of the baby boomers turns 50 this month, which is also Health Aging Month. But are we baby boomers aging healthfully? Apparently not if dying from preventable diseases is any indicator. The number one cause of death in women is what most people think of as a men’s killer – cardiovascular disease. Yep, that’s what knocking women off their block. And we women die of strokes more often than men. Are you cheered up yet? Well you are still here, so that’s something to be cheery about, right?

Freak Out from these (Un)Fit Facts

What percentage of women in the US are inactive?  It’s not even Halloween, and the statistic should scare us all. 82%  This high number of sedentary women is particularly worrisome when you consider that “active” is defined as engaging in a mere 2.5 hours of exercise per week. Whaaaaat??!!  That’s an average of less than 22 minutes per day of movement.  So 82% of our nation’s women are struggling to work in even 22 minutes a day of activity.

Attain Superstar Statistics Status

Let’s hope you are a stat buster making up for the rest of the nation! If not, you can be by sneaking in at least 150 minutes of exercise per week. Need ideas how to start, restart, or up the ante? Check out some of our posts that will help you activate to health and super stats status:

How to Start an Exercise Program

I Want to Get Fit, but Where Do I Start?

How Do I Fit in Exercise When I Don’t Have Time to Exercise?

Have a good guess at the percentage of US women who are overweight? If you’ve ever been to a shopping mall in middle America, you may have a good idea.  67%. Was your guess close?

Take a gander at the Healthy Aging for Women infographic below from the University of Florida online, which offers some interesting and perhaps even motivating stats and scoop.

Call to Action: Once you’ve done that, take one more action to improve your health — subscribe to our site if you are not already part of our community. You can use either the pop-up box or the box in the sidebar.

UF Online Infographic: Health Aging for Women

by Kymberly Williams-Evans, MA


Ready for Some TransformAging?

TransformAging webinar seriesIf all goes well, you will age. How you grow older is largely under your control and  a result of choices you make. Are you ready to transform yourself to a more fit, energetic, beautiful you?

Then mark your calendar now for the afternoon and evening of June 3-4 when we host our first webinar, TransformAging.  You will have free access to top fitness professionals who specialize in the movement needs of midlife women.

Are you wanting to start a movement program but get overwhelmed? Fallen off the workout wagon and having trouble hitching yourself back up? Thought back to the exercises you used to do and though “hayul no, that sounds too painful and intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way?

Then TransformAging is the webinar for you!

Web and maze

Enter our web! Be A-Mazed!

Billy Preston might sing in your eager ear that,

“Nothin’ from nothin’ leaves nothin’

You gotta have somethin’ if you wanna be with me, that’s right, ha yea

Gotta have somethin’ if you wanna be with me

You gotta bring me somethin’ girl, if you wanna be with me.”

Our expert panel will bring strategies, pro tips, and shortcuts to your awesomesauceness ; you bring your attention and questions. You pay nothin’ but you get somethin’! Something super special, such as:

  • Actual results.
  • Movement programs and exercises that are specifically designed for women who have stared down youthful 6-pack abs and said “pffft, give me an 8 pack without a menopot and I’ll be happy.”
  • Old Fashioned Whoop AssGuidance to show your partners, grown kids, hormones who’s boss.
  • Secret strategies for stuff that starts with “S.” ……….   Such as supplementation and skin care. What did you think I meant?

Session titles for the webinar series include:

(Go ahead and click on each person’s link. You’ll be impressed by these experts!)

  1. (Re)Starting Fitness After 50 with Yours Truly, K and A
  2. Never Grow Old!  Functional Exercise Strategies for Making the NEXT 50 years BETTER than the first! Brought to you by THE top Functional Movement Specialists, Dan Ritchie, PhD and his co-hort, Cody Sipe, PhD
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity with Tamara Grand, PhD, whose interview on this subject ranked FIRST with our former Voice America radio show.
  4. Resistance Training: Your After 50 Easy Weight Management Program brought to you by the highly qualified, quite funny, action-oriented, fitness pro, Debra Atkinson
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? From north of the US borders comes Mo Hagan, an award-winning, internationally known presenter whose passion is elevating baby boomer women.
  6. Age Be Damned brought to you by Colin Milner, CEO and founder of the International Council on Active Aging (ICAA), who squeezed us in between globetrotting speaking engagements and whose stats and humor you will enjoy.
Mom swinging in Nepal

If our mom can swing into action, so can you!

Need we say more? Probably, but you have enough now to raise your heart rate and to keep your June 3-4 evenings open. You’ll get notification soon on how to register (remember we used that magic word “free”). That is to say that if you already are a subscriber you’ll get registration details from us very soon. Very soon, grasshoppers!  If you are not yet a subscriber, then subscribe! Good golly, you’ll get great fitness solutions targeted to your baby boomer needs plus the insider track to achieve greater midlife goodness!

Share this post if you have friends seeking some TransformAging! Have them join you online June 3-4 for this special webinar series.

By Kymberly Williams-Evans, MA


How Will You Celebrate Your Next Birthday?

Kymberly Williams-Evans, MA

Kymberly hanging from atch at R la PExercising My Birthday Rites (of Passage) at Rancho la Puerta

Can you believe that I get to celebrate my 56th birthday with my dear friend from Texas (yee haw!) at Rancho la Puerta fitness resort?! Meantime twinster, Alexandra gets to work at home. Awwwwww. Go ahead feel sorry for her as I did get the better end of that stick! Courtesy of twin friends who teach at the Ranch, I was invited as their guest to stay the week at the place voted numero uno in the mundo for Best Destination Spa. To top off the birthday specialness, one of my favorite authors, Dr. John Ratey, whom sis and I interviewed for our radio show, was presenting at the Ranch this same week.  Oh yes, people, I did bring my copy of his new book, Go Wild for him to sign. He even dripped sweat on it as we had just finished an indoor cycling workout. Geek squeak!

Anyway, the point of this birthday brou-ha-ha is to tell you that this post will be short on text; long on photos. I mean, who wants to spend her b-day on a laptop writing long posts when Rancho la Puerta hikes, aqua workouts, exercise classes, meditation walks, and organic foods call. Not I, said the little red(headed) hen.

May you enjoy the pics below depicting me picturesquely, if not fully picaresquely.

Rancho la Puerta scu;pture

Kymberly on breakfast hike Rancho la Puerta

Motivated to get going on the Breakfast Hike to the organic farm. 4 miles done before 8am Bam!


rancho la puerta

What’s behind door number 56?


Doors to organic garden

Open sesame. And organic gardens filled with healthy food.

Kymberly at arbor

Can you tell I woke at dawn to hike?


rancho lounge

No bad views except in the rear view mirror when leaving


Oak grove, Rancho la Puerta

Can you spot the quail on the Quail Hike? Me neither, but it’s still beautiful.

Ceramic sculpture at the ranch

This sculpture detail made me think of Alexandra on our birthday. Any idea why?


Ranch grapevines

There’s oro in them thar hills. And some grapes in the former running track.

Artwork in the dining hall

Feasting my eyes on yarn/wax artwork in the dining hall.


Swinging from a tree at R la P

And with this final photo, I will leave you hanging.

So how do you plan to celebrate your next birthday?

What was your best birthday yet?

On our birthday list? Having you help spread the word about being active! Please pin the images, and:

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

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.


What Do You Enjoy About Aging?

Kymberly Williams-Evans, MA

Active Aging Superstar

Do you like the phrase “Aging Gracefully?” Personally, I am over it. While 19 years of dance lessons gave me some gracefulness, I am more the sporty sort anyway.  Whichever phrase you use relative to aging on your own terms, More Magazine recently took a poll of its readers – women ages 35-70ish – asking what we know about aging gracefully. As you know, my sister and I prefer to advocate for Aging Actively.

Are you an Active Aging Superstar?

Do you have suggestions or success stories for making the most of your second half of life? Do you agree with the list below of the –

Top Three Things midlife women love about being “older?”

The one that most reflects me is #2: having greater confidence. Yup. As Julie Andrews sings as Maria in the Sound of Music, “I Have Confidence in Sunshine; I Have Confidence in Rain; …. Besides Which You See, I Have Confidence in Meeeeeeeee.”


More Time


Greater Confidence


Hard-won wisdom

Women shared other positive interesting tidbits in the More Magazine survey. How do you answer?

Do you look younger than other women your age?

Apparently 86% of women over 50 believe they appear younger than their years.  Gotta love that confidence (back to #2 above).

Have you ever lied about your age?

A resounding 83% of respondents said “no.” But how do we know they are telling the truth? Aha haha Cracking myself up here.

What have you done in the past 10 years to look or feel younger or to minimize aging effects? Do these Top 4 reasons, in reverse order, reflect or surprise you?

4. Did you increase your workouts like 64% of More readers? As a fitness professional, I was happy to see so many midlife women turning to exercise as the ultimate youthenizer.
3. Perhaps you wore sunscreen more often, in common with another 64%.
2. Moving up the scale of actions women over 50 took in the past decade, we come to 70% coloring their hair (I call it “returning to my roots.” If I colored my hair, I mean…….)
1. In the top spot, 74% of women shifted to a healthier diet. You too?



Take a look at “Why It’s Great to Be a Boomer” to see whether your reasons are on that list. Also, if you agreed above that you look younger than your years, do you have more energy than 20 or 30 year olds? Can you get to that energy level? Click on our post, “Can a 55 Year Old Have More Energy than a 20 Year Old?” to take a look.

Readers: What song reflects your state of mind or personality?

What makes you an Active Aging Superstar?

Photo Credits: The tree and Buddha photos were taken by our friends from Hamburg, Andy and George. All others are mine.

If you liked this post or you’re feeling active, please pin the images, and:

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

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 Fitness Quotes That Irk Midlife Exercisers

Hot tip to those of you who want to entice baby boomer women into the world of movement and exercise :

Sculpted hands reaching upDon’t scare us off with negative, intense “motivational” expressions. Our joints are already yelling at us. Our soft middles don’t relate to hard core.

Play nice. Emphasize the joy, fun, camaraderie, and energy that exercise brings. Am I right, ladies? We want to do what feels good or helps us live better. Skip the punishment angle, the “all or nothing” approach;  get right to all the benefits and the fact that even a little movement goes a long way. Go Active Aging Women Over 50! (Yes, go to our other post on this subject if you like a good rant).

And now to the expressions that invoke Towanda:


Negative fitness expressions

What workout quotes tick your wick?  Let’s get a good list going in the comments below. And pin this baby, will ‘ya?




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.