Tag Archive

Tag Archives for " work out "
14

The Best Time to Work Out: Now or Later?

“When is the best time to work out, especially if I am over 50?” a reader asked us. Actually many of our fitness class participants wonder the same. In those cases we tell them it’s whenever our classes are scheduled. For the rest of you though…..

Sooner or Later? Best time to work out?

Now? Then? Tell me When!

sandbird at the beach

The early bird gets the calorie burn

The Best Time to Work Out Is …

Kymberly: Your timing on the timing aspect couldn’t be timelier as we just read a concise wrap-up of factors that help people stay consistent with a workout program. The absolute BEST time is when you will actually go. You derive benefits from exercise whether it’s o’dark thirty or too damn early o’clock. However, people who exercise early in the day tend to be more consistent and therefore more successful. The early bird gets the burn!

What’s the Best Morning Workout?

When is the best time to work outRise and Shine, Workout People!

Alexandra: If you’re a procrastinator, I’d recommend morning as the best time to work out. That way you will be done with your exercise, and can focus on putting off all the other stuff you should be doing! Some of my university students sign up to work out later in the day simply because they don’t want to wake up early! Of course, by “early” they mean “before lunch.” So the best time for them is different than for most other age groups.

K: In short, the statistical reality is that human nature kicks in (sometimes even before the endorphin rush!). This plays out as those who put exercise later in the day tend to keep pushing it off…until it’s the next day. Then the next. Those who schedule exercise first thing simply adhere better.

As for me, I love to exercise in the evening when I can watch tv guilt-free as I pedal along on my indoor cycle. But then, I teach morning classes, so I’d say for me, the BEST time is when I am paid to work out and people are counting on me to show up.  Yup– that is my favorite time!

When is the best time to work out? Click To Tweet
Retro exercise Best time to work out

Increase Your Exercise Adherence – Become Blonde!

A: Sort of related, but not exactly (meaning: “not much really, but I just want to put it out there”) is that one trait people who have lost weight and managed to keep it off for at least 1 year have in common is that they eat breakfast. It didn’t matter what time of day they worked out, yet it did matter whether or not they ate breakfast (Wing & Phelan, 2005).

Consistency Trumps the Hour

Here’s the secret, no matter what time zone you’re in or if you put your workout where the sun does or doesn’t shine, Be Consistent!

K: Like F and F twins, great questions often come in pairs, so allow us to answer “what’s the BEST cardio activity?” while we’re at it. Click to find out.

Dear Readers: When do you work out and why?

ACTION: Now is the best time to subscribe, especially if you want the best tips to work out your bodacious baby boomer bod.

Photo Credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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6

What’s Wrong with Your Workout?

What's wrong with your workoutWhat do you suspect is wrong with your workout? I’m talking the numero uno problem when it comes to most adults and exercise routines. Any guesses?

In thinking about why most U.S. adults do not succeed with their exercise program, I asked participants in my fitness classes for their input. (If you are from another country don’t think you are off the hook. Most English speaking countries are rife with inactivity and sedentary behavior. You are getting U.S. statistics, but the workout problem is worldwide.)  The irony is that by definition, people in fitness classes are least likely to be the ones falling into the category of “problematic” or “wrong workouts.”  Nevertheless they have the experience and interest to have insightful answers.

Good Guesses on What Can Go Wrong with Workouts

  • “Not enough variety,” said one of my active 66 year olds. “If people do the same thing all the time, their workout results will suffer.”
  • “Workouts can be wrong if they are not intense enough or too intense,” replied a front row 58 year old with a long history of exercise.
  • “The program is not right for that person’s goals, body, or capabilities,” piped up my feisty and fit 80 year old.

All of those answers are correct insofar as they address common problems with exercise programs. But they have yet to hit on the MAIN problem with most workouts. My class respondents all assume one thing — that people are actually exercising in the first place.

What's wrong w/your workout? And 80% of the US adult population's workouts? Click To Tweet

What's wrong with your workout?

The Wrong Workout is the One Not Done

Yup – what’s wrong with most workouts is that people aren’t doing actually doing them. Do you have this same problem? And  by “you” I mean your friends, relatives, and compatriots. Not you, of course.

150 Minutes to Be “Right”

Sure enough, the not done workout is all wrong. The most “right” workout in the world is bupkus nada zippity doo dah if you aren’t actually working it. Only 20% of US adults meet the minimum guidelines for exercise. Governmental guidelines recommend 150 minutes of moderately intense cardio activity per week, or 75 minutes of vigorous exercise, or a combination of the two. For strength, adults should also engage in muscle-strengthening activities like resistance training at least twice per week. You can knock out such muscle training in 30 minutes per session if you have a well-designed program or attend a group strength training class. At most, you need to spend two more hours per week for a whopping total of under five hours spread over seven days to get both aerobic and strength benefits.

Only 20% of US adults meet the minimum guidelines for exercise. Join that elite and Move More Click To Tweet

 

Kymbelry fallen and getting upThink about the above statistics for a mighty-minute — almost 80% of US adults do not devote even two and a half hours in a week to aerobic movement. Walking counts, so that makes these inactivity numbers even more staggering. Even fewer adults spend two hours a week strength training. Enter the elite 20% and be a stats changer!

The Right Workout is the One You Will Actually Do

As we enter a new year, let’s focus on doing the right workout. And what is that?

One answer is to check out these posts that offer BEST workouts for specific needs.

Whats wrong with your workout?

Strive for Progress, not Perfection

An even more accessible answer is that unless you are competing, performing, or striving for total peak fitness — in which case you need specific protocols — the right workout is the one you will actually do; the exercises you enjoy; the movement you will adhere to.  Let this year be the one you add movement to. A little bit of imperfect sumpin’ sumpin’ is better than perfect nuttin’ nuttin’. Forget perfection. Go for progress. A little more than the day before. Let’s do this!

Action: Subscribe to our site and get your workouts right! Enter your email in any of the box options and we’ll come to you once or twice a week. Pinky promise.

Kymberly Williams-Evans, MA

7

Get Rid of Fat Knees

Dear Fun and Fit – K and A:  How do I get rid of bulgy, fat knees? Are there special exercises that focus on that area, especially ones that are right for women over 50?  Nancy, Goleta, CA

Knee bulge, fat knees

Fight the Battle of the Bulge, especially if it’s Knee Bulge

Battle of the Knee Bulge

Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).

Get Rid of Fat Knees or Reduce Fat Above, Behind, Around the Knee?

Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.

Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.

Where we store extra fat is largely determined genetically #activeaging Click To Tweet

Lower Body/ Upper Thigh Strength Training is the Shhhhh … Not Secret

Kymberly presses up in CO/ fat knees

Do these boulders make my knees look rock hard?

Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.

Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?

Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.

How Can I Speed Up My Metabolism?

Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).

Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:

5 Reasons to Attend a Strength Class

What if You Have Knee Pain?

While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.

Knee Pain Program

Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?

ACTION: Subscribe to receive our posts twice a week. Enter your email; claim your bonus. Kneed we say more?

Kymberly Williams-Evans, MA

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3

Fun Fitness Facts to Motivate You

twins at Ranch arch Fitness FactsBy now you know that exercise is good for a lot more than weight maintenance. It acts as inexpensive medicine, positively affects the aging process, and makes us better people all around. Every year new studies reveal more ways movement increases happiness, healthiness, and longevity.  We baby boomers continue to redefine aging as we take advantage of increased awareness of the benefits of activity.

Let’s skim through a few fun fitness facts culled from recent research to get our motivation and life quality up, up, up! Nothing like some quick, practical hits to renew our “commit to be fit!”

Exercise acts as inexpensive medicine and positively affects the aging process. Get more Fit… Click To Tweet

General Fun Fitness Facts

Travaasa bike at ISPA Media event Fitness Facts

  • You can increase memory function, improve overall brain health, and reduce loss of brain matter via exercise.
  • Physically active older adults have more variable brain activity while resting than those who are not active. Brain variability is linked to enhanced cognitive function.
  • Indoor cyclists who pedaled vigorously for 45 minutes continued to burn additional calories for up to 14 hours post cycling than on days they did not cycle. (Burn baby, burn disc inferno! Come join me for a class as I just got Schwinn indoor cycling certified).
  • Not only does a good night’s sleep improve your memory, but also taking naps of 45-60 minutes helps you retain more information.
Taking naps of 45-60 minutes helps you retain more information & improve memory ZZZZzzzz… Click To Tweet

Medical Fitness Facts

  • People who exercise moderately are less likely to have risk factors for glaucoma compared to inactive people. (“The better to see you with, my dear.”)
  • Exercise may be almost as effective as flu vaccines for reducing respiratory infections. (Take two walks and see me in the morning).
  • Good nutrition is the least expensive form of health care.

Yoga and Mind/Body Fitness Factsyoga pose at the beach Fitness Facts

  • Taking yoga even just once a week can help people reduce lower back pain and the need for pain medications. (Save money when you practice yoga and don’t have to buy pain meds!)
  • Those who participate in yoga may also be more likely to eat mindfully and be physically active in other modes in addition to yoga.
  • Mindfulness, such as cultivated in yoga, enhances self-regulation abilities.  
  • A consistent Pilates program may improve dynamic balance for older adult women, helping prevent falls.
  • Older adults who took yoga twice a week combined with memory training for four weeks experienced improvements in memory performance and the ability to manage activities of daily living.
Mindfulness, such as cultivated in #yoga, enhances self-regulation abilities #Activeaging Click To Tweet

snacks at One Wine Santa BarbaraFood Fitness Facts

  • Peanuts or peanut butter for breakfast can control your blood sugar throughout the day and reduce your desire to eat for up to twelve hours. (I am not saying “nuts” to that! And See’s candies offers a dark chocolate with peanuts so that’s good news).
  • Drinking just 1-3 additional cups of water can help with weight control. Hydrators reduce intake of three S’s when they drink up – sugar, saturated fat, and sodium.
  • People who consume a greater variety of foods tend to have less body fat and be at less risk for metabolic syndrome than those who follow more limited food plans.

I don’t know about you, but I love Fun Fit Facts and Stats. You are seeing here just a few of the many I collect. What do you think? Do fitness facts, stats, and quotes motivate you as well?

If so, layer some Motivational Quotes with your Fun Fit Facts to keep yourself active and on track.  Get more quick hits in our posts, Motivational Quotes to Move You and Motivation, Fun Fit Facts, and Pretty Pictures for Boomers.

ACTION: Subscribe. Get motivation with your movement advice twice a week. Enter your email; claim your bonus; exit a more vibrant you!

By Kymberly Williams-Evans, MA

12

Walk to Lose Weight, Gain Fitness and Happiness

Kymberly at Lake Los Carneros walking Walk to lose weightFree and Easy (and I’m not Describing My Sister)

Looking for an easy, no cost, comfortable way to add more activity into your day? Walk — outdoors, at a local mall, indoors on cardio equipment, down the hall from your office — anywhere you can get in some steps. Why? Many baby boomers walk to lose weight. Yet other compelling reasons beckon us to a walking workout. In fact, walking is the number one preferred form of physical activity among adults of all ages.

Why Walk?

It’s easy to get started. No special skills or equipment are required, though we do suggest good walking shoes, especially for women over 50. Anyone else notice more feet issues with each passing mile? Also, walking can stave off many diseases, especially depression just by strolling or striding out.  You can be social (walking with friends or family) or contemplative (when walking alone). The risk of injury is low low low so go go go. We also mentioned “FREE,” right?

What is the #1 preferred physical activity of US adults? Click To Tweet

Benefits of Walking

Walking as exercise, power walking, dog walking, even moseying can all help you to:

  • live longer
  • have a healthier heart
  • lose weight
  • uplift your mood
  • enhance your mental acuity
  • enjoy more time with friends, pets, family (not necessarily in that order. But could be….)
Can you name at least 4 benefits of walking? Take 10k steps and get back to us! Click To Tweet

Walking for Weight Loss

The rumors are true that you can lose weight with a consistent, well planned walking program. Take a look at our post “Can Walking Really Get You Fit?” which answers the question “how can you lose weight by walking?” You’ll get super clear specifics that will help you determine your pace and duration depending on your goals.

Can Walking Really Get You to Your (Fit) Destination?

Also watch our short video on ways to amp up your walking. You’ll get some surprising 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).

Become an even MORE proficient walker when you consider these 7 Steps to Walk Better. Read this companion piece if you want to discover more about yourself.

Great Gait! Seven Steps to Walk Better

What if  you don’t walk to lose weight? What if you simply want to age actively, move comfortably, travel and explore the world by improving your walking abilities? Perfect!

Age Actively via Walking

Did you know that people who enjoy life have faster walking speeds than their more pessimistic counterparts? Or that walking can be as effective as running? Good thing, as my knees put a moratorium on me running, but I walk every day. (Thanks to my motivators, Kila and Sydney. Barkalicious).

A Walk is as Good as a Run

 

 

For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.

If all this walking for exercise gets you sore, find out how to minimize muscle aches in our post on preventing calf soreness after walking, especially uphill.

How Do I Prevent Calf Soreness After Walking Hills?

walk for weight loss Alexandra PrecorIf 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.

Kymberly walks tall at Rancho la Puerta

Can you spot my pedometer? Closer, closer.

Lastly, are you among the many who consider strapping on light wrist or ankle weights when you head out for a power walk? Then FOR SURE find out about the pros and cons here: Use Weights While Walking: Yes or No?

Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. That’s partly why we’ve written so many posts on this subject. So open up your front door and get your groove on as you move on!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

ACTION: Walk the Talk by subscribing to our blog and accessing your bonus “5 Fitness Myths that Weaken Your Abs.” Click this link to see what’s on the other side that will help you be more confident, capable, and comfortable in your midlife body.

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10

How to Increase Metabolism: Stretching? Cardio? Strength Training?

Alexandra, Dr Hill, stretching, piggy back, how to increase metabolism

Alexandra demos how to stretch while boosting metabolism (not hers, his!)

Dear K and A: How to increase metabolism? How?! I’ve been told that stretching after a workout of strength training boosts your metabolic rate. If that’s true, how long should I stretch to get the good stuff going? In all the years I’ve been going to the gym, I’ve never seen anyone stretch after lifting.  Mary, Holland, MI

Can stretching increase metabolism

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!

  1. How to speed up your metabolism, especially for women over 50.
  2. What’s the relationship between stretching and strength training?
  3. Is stretching post workout the best way to increase metabolic rate?

Let’s tackle these questions separately.

Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

What's the relationship between stretching and strength training? Click To Tweet

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy, and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?

How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet

I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!

Leap for health and metabolic boost

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

Alexandra planking at Lizard's Mouth

Alexandra Looks into the Abyss and Likes What She Sees

Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.

Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

ACTION: Subscribe (and strength train a wee bit) if you have not already. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body. 

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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4

What Activity Would You Take Up if You Didn’t Have to Worry About …?

Creaky Joints, Urinary Incontinence, and Chronic Pain

Walk, don't run if you have urinary incontinenceKymberly: What if you wanted to age as actively as possible, but had to curtail your activities because of …. well for a myriad of reasons. For instance, both Alexandra and I have knee arthritis that affects our workout and recreation choices. Many women over 50 have chronic pain or medical issues that curtail their ability to live life to the extent they desire. Odds are you are in that group. And urinary incontinence is another condition that may cause you to discontinue or never take up certain activities. Nothing like fear of leakage and embarrassment to affect confidence and freedom, right?

Poise-Kym-step-1

If my knees suddenly were arthritis-free, I’d play soccer again, run with my dogs, and add plyometric moves back to my step class choreography. Also, I’d be ready to train hard when Dancing With the Stars calls to have my twin sis and me be part of their next season. (Who agrees that a sibling theme would be great? Venus and Serena, the Olsen twins, the Property Brothers, us!) And if Alexandra didn’t have to worry about bladder leakage, she’d probably wear white tights. Maybe not. She likes colorful workout gear. And she’s hard to embarrass. Still, you get my point.

What Activity Have You Given Up Because of Urinary Incontinence?

Yes, my main point is to wonder: What would you take up if you did not have to worry about urinary incontinence? Would you laugh more? Pick up a new sport? Restart a workout you once loved but gave up because of bladder leakage? Have you stopped an activity because it made you pee your pants?  What if you could stop leaks before they happen? Would that make a difference in your midlife happily ever after?

Has fear of embarrassment caused you to stop or never start a workout or exercise program? Click To Tweet

Exercise, Sneeze, Laugh, Pee

Impresa by Poise

Found at Walmart for only $4.97 for the sizing kit.

Disclosure Moment: This post is sponsored by Poise Impressa’s sizing kit

Alexandra: When we were asked to collaborate with Poise Impressa to learn and share about the sizing kit, I jumped (metaphorically only, for obvious reasons) at the chance, because I teach exercise and hike a lot and do NOT like having to worry about peeing my workout capris. Curse those big-headed boys I gave birth to for saddling me with a loose saddle. Mainly I was curious as to what exactly a sizing kit is.

On the way home from a trip to Carmel, I stopped at the Walmart in Arroyo Grande to get the kit. Ta da – right there in the “incontinence” section. Are you ever tempted to buy extra stuff just to cover up the embarrassing stuff in your shopping basket, or is that just me? In the end, I kind of thought, “What the heck. The only people who will stare at me are either women my age who understand, or young people who will find out one day.” I stopped to take selfies instead.

When you laugh, jump, exercise, sneeze or jump do you pee your pants? #triedimpressa @Walmart Click To Tweet
Poise kit at Walmart

Scored a selfie and a sizing kit right by the pharmacy at Arroyo Grande Walmart.

I’ve now satisfied my curiosity. Right on the box it has a helpful chart (I almost said “flow chart.” Dang, so punny) – If you leak when you laugh, cough, sneeze, dance or exercise – Stress Urinary Incontinence – these bladder supports (’cause that’s what they are) should be right for you. If you have a sudden need to pee – Urge Urinary Incontinence – then these are NOT for you. The purpose of the kit is to help you figure out the right size before buying a whole package (which you can see costs $11.97). Essentially, it’s like a tampon. Start with size 1. If you still have drips and dabs, try size 2, then size 3 if necessary.

Look, it may be an embarrassing topic, but as someone teaching in front of hundreds of students every week, it’s less embarrassing to talk about the need for the bladder supports than it is to try and surreptitiously check my backside in the mirror every time I do a jumping jack or Burpee. Come to think of it, why the heck am I teaching Burpees? Burpees are very disrespectful, according to the lady in this hysterical video that you MUST watch.

Poise-Zann-Supine-1I think I’ll go now and teach a nice, relaxing supine core move. Be impressed. And Impressa-ed.

ACTION: Subscribe so we can talk together about all the things we CAN do as active, midlife women. Twice a week. Simply enter your email in any of the opt-in boxes. Claim your bonus while you’re at it.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

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Wrong and Right Way to Do An Oblique Crunch [Video]

A week ago we posted a video showing 4 exercises that aren’t worth your time, which had a few readers asking us to please show safe exercises for the obliques (instead of a bicycle crunch crash).

Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.

Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet

We also include two bada-boom-bullets that explain things awfully well, along with a not-too-graphic graphic:
Internal & External Obliques

  • Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket.
  • Your 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.

Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.”

picture of Alexandra Williams at Bacara Resort

When the paparazzi try to photograph your obliques

Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….

Want more abdominal exercises tailored and curated to YOU? Then check out our “Ultimate Abs Workout Collection for Women Over 50” (over 23 videos, 10 modules, popular abs questions addressed).

ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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23

Perfect Body Season is … Never In Season

Trying to lose weight over the holidays before you see any judgy relatives,  grandkids who want to play, or the crotchety old uncle who said you’d never amount to much? Fuggetaboutid! Give yourself the ultimate gift of self-love this season and revel in the ribald revelry of winter with some gusto, acceptance, and balance. Being “thin” was not always in. Being healthy and active (with good posture) is always in style. And hotter than mulled cider!

* See our series on the subject of how to assess, then improve your posture to look more fit. You are welcome!)

Body image & a perfect physique are matters of perspective, culture, history, & whatever… Click To Tweet

Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.

Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”

Too Skinny, Men?

Hottie or Nottie?

Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!

Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!

Done with Exercise until 2016? Hope not.

ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.

by Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

 

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How Can I Get Better Posture?

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

Straight Scoop on Super Posture

Kymberly: Hold on a moment. Did someone other than F and F just slip in a word play? Stand tall and proud just for that. While you’re standing, do some pec stretches and mid-back strengtheners. The stronger your back muscles are – especially the ones between your shoulder blades, such as the trapezius and rhomboids – the more those muscles will contract to lift your spine erect and to keep your shoulders back.

Yeah, you could hire someone to nag you to bring your shoulders down and back, but that’s no fun is it? Instead let’s think of fun things that FnF could stand for (as seen in your salutation).

Alexandra:What? That is a gimme. Anyone who’s seen my high school photos knows that FnF means Foxy and Fine! Hello? Did you not see those HOT photos of me that were never taken? Let’s pretend for a moment that we are answering Sharon’s question…nope, it’s passed.

But in the spirit of general pride and gaining two inches in height, I’ll give you our mom’s secret (she was a modern dance teacher)–ask someone to poke you between the shoulder blades at the dinner table. It’s a quick, yet mildly annoying, reminder to contract your mid-traps (that is fancy-talk for “pull your shoulder blades toward each other”). Or you could read our post, Look Younger and Thinner Instantly with Better Posture, which is not annoying at all.

Kymberly: Also try our zip trick to remind you that posture involves all the abs, uses the entire core, and requires activating the back side of your body as well.

Plank push up combo from Kymberly

If Only I Could Achieve Good Posture While Standing

Alexandra: I also see that Kymberly mentions chest stretches above. What she didn’t mention was that standing up taller and opening up the front of your body makes you more–caution, technical term coming–stacked! Not just appear so, but actually more frontal real estate. And you can then breathe better too. Since it’s hard to remember to pull your shoulder blades into a close, personal relationship, I’ll share a hot little workout trick I made up years ago. Do some of your exercises with your back and shoulders against the wall. For example, bicep curls or forward raises. Even though you aren’t actively focusing on “moving” your back, it will be easy for you to notice if you fall forward off the wall. Find out more about these quick and easy posture reminders at our post, Posture to Perfection.

K: In short, worry less about what you see in front– the pecs and anterior deltoids — and more about what’s happening behind your back. Just like in high school.

A: Did someone say “Off the Wall?” When the world is on your shoulders, Gotta straighten up your act and boogie down. Quick, who sings that?  If you can sing and dance this entire song with shoulders back, you win a free Moonwalk lesson!

Readers and posturemongers: What reminders do you use to maintain good posture? Who had a mom who nagged you to stand up straight?

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

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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