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3

Tips to Get Your Butt to the Gym

Boom- Get it Done (Alexandra)

Boom! Get ‘er Done!

Dear Fun and Fit/ Kymberly and Alexandra: I am a member at the local YMCA, (but) have yet to establish a regular time to go. Time gets away from me. (I) would appreciate tips on establishing a routine. Thx, Vickie

You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.

We hear you, Vickie and obey! Below are specific, practical tips for establishing a routine that improves your odds to create and sustain regular exercise. These tips are guaranteed to work. And by that we mean, guaranteed only if you actually act on them. No Do, No Presto Change-o. In other words, our tips work if you do.

1. Start Small (and this is a biggie!)Small Steps Lead to Big Changes

Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one.  Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)

2. Schedule Your Workouts

Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break.  Oh, and don’t go all crazy and overschedule yourself. See Tip One.

3. Post Reminders

Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.

4. Set Out Your Workout Clothes

Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!

5. Tell a Friend

We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.

6. Reward Yourself

Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.

7what exercisers know image. Learn How Your Mind Works to Form Good Habits

Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.

What Do Exercisers Know that Non-Exercisers Don’t

Replace Health Cares with Healthy Habits

4 Stages to Healthier Habits

Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there.  Vroom, vroom. Off you go!

TransformAging webinarPS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.

By Kymberly Williams-Evans, MA

 

9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
a Rafflecopter giveaway

14

Do (Sexy) Exercise Clothes Motivate Your Workout?

Kymberly Williams-Evans, MA and Alexandra Williams. MA

She's too sexy for her shirt. Seriously, where's her workout top?

She’s too sexy for her shirt. Seriously, where’s her workout top?

Are your exercise habits influenced by your workout wear? For instance, if you don sexy gym gear do you work out longer and harder? Or are you a midlife woman for whom the words “sexy” and “workout wear” belong in different sentences, as you prefer something “sensible and supportive?”

Alexandra: I believe hottie workout clothes can motivate you, especially if they are on someone else! Personally, whenever I wear sexy workout clothes, I only find that people ask me, “Whose clothes did you borrow?” Actually, if I wore hottie hot pants, I might work out with a bit more effort as a means to get my parts tucked back up. Mostly my extra bakery bits (muffins, bread basket, biscuits) fall out of racy clothes and therefore kill any description that starts with “sexy.” And how about those “lift and separate” sport tops that provide cleavage where tumbleweeds formerly blew? I’m not sure how sexy I look giving myself a black eye with every bounce! Although (true story) I have found that extra cleavage to be a good place to stash the microphone when no mic belt is available.

menopause abs

She’s Got the Look, Got the Look, the Look of … What song boomers?

Kymberly: Being active is all about taking care of yourself and feeling good about your body. If wearing certain clothes helps motivate you, then wear them by all means. The idea behind tight fitting workout wear is that you want to be able to check your form and alignment during exercise. Or maybe it is so others can check out your form. Hmmm something to ponder. My take on this: wear what makes you happy and motivated to exercise. And comfy.  And not too smelly. That hides your belly. (I might have added that last part for anyone suffering from menopot, not naming any names – Oh, myself!)

I'm too sexy for my clothes! So you just see my feet.

I’m too sexy for my clothes! So you just see my feet.

Alexandra: When I was in graduate school, we learned that the answer to almost every question is “It depends.” It depends on how you define “sexy.” Do you mean curve-hugging in an alluring way or do you mean something overly tight that makes you look like you’ve got piglets fighting under blankets? Do people look, er, well, askance at you? Do you spend more time tucking yourself back in than you do actually exercising? It depends on your goal. Are you wearing the clothes to motivate yourself or draw attention? If it’s to motivate yourself, you should wear exactly what you want (that follows local laws). It it’s to draw attention, then what kind? Admiring? Horror-stricken? “I couldn’t help noticing you noticing me” attention?

Ultimately I only wear sexy exercise clothes when working out as an excuse to stalk some poor unsuspecting (yet good-looking) soul. In which case, paisley is involved.

Kymberly: Our best advice? Wear what you can move in comfortably, effectively and without embarrassing yourself.  If that criteria is still too much of a challenge, go with our bottom line, minimum standards advice: “Aw heck, this is clean and sorta fits.”

Befpre I put on these pants, I couldn't do the splits... in public.

Before I put on these pants, I couldn’t do the splits… in public.

Travel and fashion note: I, Kymberly am headed to Nepal next week with my mom and daughter.  Thanks to Lorna Jane Activewear and Ahnu shoes, we will be outfitted in great style and comfort. Be ready for lots of pictures of our adventures and the gear that gets us where we want to go looking good and moving well. This post was not sponsored, so we have nothing to disclothes. (ahah aha ah Get it?) 

 

22

It’s My Boomer Birthday and I’m Becoming Less Visible

Alexandra Williams, MA
birthday art

Happy birthday to my twin sister!

I’m turning 56 in a few days, right on the heels of attending the IDEA World Fitness Convention. I don’t care either way about tacking on another year, yet I have noticed a trend over the past few years. I seem to be becoming less visible. Or maybe just less desirable. Let me explain.

First of all, I’ve been going to the IDEA conventions since they began in the 80s. So I love to attend and see long-time fitness friends from around the world. It’s one of the highlights for me. I also love to check out all the latest workout trends. When I first started teaching (West Berlin, 1983), all we had was high impact aerobics. That was thousands of clever ideas ago, I know.

Alexandra in West Berlin 1983

Relaxing in Berlin, 1983

But this year for the first time, as I walked around the Expo and sat in on sessions (with a press pass you are not allowed to participate, which is fair), I didn’t see a lot of workouts that would accommodate my body (or tastes, in some cases), and I’m actually in pretty good shape. The high impact, loud techno/ rap workouts don’t appeal to me. Neither do the very slow, quiet “older adult” workouts. I’m in the middle – stronger and with more stamina than my 20-year old university students, aware of current music (loving Aloe Blacc’s anthem “I’m the Man”), and willing to try new ideas – so I like high intensity, fun formats that challenge me, yet don’t seem to be an injury-in-waiting.

picture of IDEA World Fitness Convention Expo hall

Expo Hall at IDEA World Fitness Convention

Also, at some of the booths and workouts, participants could win prizes based on doing the MOST – repetitions, weight, time – anything that had me competing with everyone else. And by “everyone else” I mean “people 25 years younger.” I don’t like competitions where I might look foolish or old or weak, as I am none of those. I like competitions where I’m pitted against myself. I want to be the BEST, not the MOST.

picture of push-ups/ knee tucks on suspension cable

The smile is fake. Doing 20 suspended push-up/ knee tucks was hard.

If you want my business, or even want me to stop at your booth, you need to find a way to make me feel like a winner. For example, at one booth, anyone who could do 20 suspension push-up/ knee tucks could win a prize. I didn’t care about the prize, but I wanted to challenge myself. I managed to do the 20 (barely), and left happy. I didn’t care that the 20 year old guy just after me did them in mere seconds without looking remotely tired because I wasn’t pitted against him. Hey, that was me when I was that age.

But I’m not that age anymore, nor do I wish to be. I’d have to give up my boys if I were that young again, and a modicum of wisdom. The point being this – if fitness brands are ignoring someone as confident, assertive and fit as I am, what the heck do they think is going on with women my age who are nervous about exercise? If that were me, I’d be defeated at the start.

If you are a brand, let me help you out – we have more stamina, time, long-term view, patience, and MONEY. Find a way. And for my birthday, please send me Aloe Blacc.

I am unstoppable, not invisible.

Photo credits: birthday art: Prawny; Expo Hall: IDEA

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.

7

Best Workout Surfaces

Alexandra Williams, MA

As a boomer and group fitness instructor with one reconstructed knee and a fused big toe (both due to soccer), I am always mindful about the surfaces I exercise on. Some surfaces hurt; others feel cushiony and safe. Whether you have an injury or are trying to prevent one, it’s smart to work out on a forgiving, protective surface.

pic of Regupol process

From Rejected to Recycled to Regupol

In order to share the best information with you, I went last week to Pennsylvania to check out a variety of floor surfaces as a guest of Regupol, German-American makers of rubber sports and fitness flooring made of recycled tires.

Last year we wrote a post about running surfaces in answer to a reader question, which you’ll want to read. One main point from that post is to pay attention to the three S’s: Springback, Shock absorption, and Stability. In the pictures below, you can see that I tested every Regupol floor in a variety of workout modes. I even ran (which many of you know I gave up after my knee surgeries). The three S’s were there in all cases, and I had zero joint pain. I even felt daring in a sense, because I could try stuff I had been afraid would hurt previously.

Over two days we visited Shane Victorino Nicetown Boys & Girls Club,

pic from visit to Boys and Girls club, Nicetown

John of Regupol (and “Rocky” movie expert). P.S. I suck at basketball.

 

Horsham Athletic Club,

pic at Horsham Athletic Club

I can fly!

 

Villanova University Basketball Training Room and Football & Olympic Sports Training Room,

pic of Regupol flooring at Villanova

V for Very light weight (or Villanova University)

 

Lancaster Mennonite High School,

Running on the Lancaster Mennonite High Regupol track

Yup, I RAN the track. All the way around. (photo credit: Michael Gaio of Athletic Business)

 

Franklin & Marshall College,

pic on the track at Franklin & Marshall U

Running, Pole Vault & Steeplechase. No idea about two of those.

 

and the Regupol America facility. During the tour, in addition to checking for comfort and support, I paid attention to additional details that I feel are important:

Sustainability

In 2011, Regupol America became the first company in Pennsylvania to earn a coveted GreenCircle certification. Sustainable manufacturing utilizes processes that are non-polluting, conserve energy and natural resources, and are economically sound for the community. During the factory tour, we learned that the waste is practically zero. Actually, the only thing I remember them mentioning as trash is the plastic wrap that encases the ready-to-ship flooring rolls. Oh, I also learned that “Regupol” stands for REcycled GUmmi (rubber) POLymer. So German!

Acoustics and Absorption

If you’re a grunter, singer or screamer, you might be happy to be in a workout area that absorbs those sounds! And if you are someone who drops your weights (very few exercises exist that actually require you to do so, by the way), you will want an absorbing floor that doesn’t disturb the exercisers below (can you tell I’ve endured years of teaching where the sounds of dropped weights on the floor above are louder than my group exercise music?).

Olympic-Level Quality

Some of the tracks we visited are exactly the same as the the one on which Usain Bolt won the 2009 Berlin World Championships. If you have a kid headed to university who wants to compete in Track and Field, this might be a deal-maker.

The moral of the story (I’ve always wanted to say that) is this: if your joints hurt after exercising, switch to a better surface. Such things DO exist. Now I’m working on a plan to convince Regupol to recycle some of their flooring as sandal soles. If my childhood huaraches from Mexico can have tire pieces glued on as soles, my adulthood sandals surely can have an updated version, right?!

Disclosure: This is not a sponsored post, nor was I asked to write this post. Regupol paid for my trip to Pennsylvania. They even shared local trivia about the “Amish Mafia” (some sort of TV show) and the “Rocky” movies!

 

13

5 Tips for Working Out When You Don’t Want To

Alexandra Williams, MA and Kymberly Williams-Evans, MA
Baby, it's cold outside.

Baby, it’s cold outside.

It’s December. You’re busy. You’re tired. You’re stressed. It’s cold outside. And the kids are on school break. There just doesn’t seem to be any time in the day for exercise.

Sound familiar? Who are those people who seem to keep going during the busy season? What’s their secret? And can we copy it without too much trouble?

Of course we can!!

Habit

1. THOSE people don’t have a secret; they have a habit. Just as you automatically brush your teeth and put on deodorant (we hope) each day, so can you do at least 5-10 minutes of exercise. It’s how you think about it. If you see it as a luxury, or extra, then it will get cut as your day fills up with stress and chores. If you think of it as part of your non-negotiable personal care regimen, it will stay in the schedule.

Make It Easy

2. Hmmm, the truth is, #1 sort of covers it, but there are ways to get there. Make it easy to do. You don’t have to choose your toothbrush each morning; it’s right there on the sink. Easy peasy. So why spend 5 minutes deciding on an outfit for a quick walk or run (or group fitness class at the gym – our favorite)? Before you go to bed, pull out whatever is on top – socks, shoes, and workout clothes. Put them on top of your toothbrush. That way they’ll be calling to you, “Hey, we are the easiest thing here to put on. Go ahead, get dressed.”

Enlist Help

Call me. Nag me. In a Nice Way. With This Phone.

Call me. Nag me. In a Nice Way. With This Phone.

3. Ask someone who supports you to phone you and remind you to get going. Not a text message – it’s too easy to say yes, then do no via text!! You know what I’m talking about! When you’re held accountable, it’s more likely you’ll follow through.

Donate to What You Hate

4. Put $7 in a jar at the start of the week. As soon as you are done with your workout for the day, take back $1. If you don’t work out, leave that dollar where it is. At the end of the week, any money in the jar goes to a charity you hate. Not one you like – one you hate!! It’s far easier to go for a quick walk around the block then it is to give money to an organization such as the Ku Klux Klan.

Observe Your Self-Talk

Go For a Quick Run Around the Block

Go For a Quick Run Around the Block

5. Watch the self-talk. Behind the obvious “I’m too busy right now,” is the unconscious belief that goes with it – “I’m being selfish if I leave the kids;” “People will think I’m lazy if I don’t do all the chores;” “I want people to like me, so I have to do all kinds of extra work at the holidays;” “It’s hard (or scary) to make a change” – these are all underlying beliefs that many of us have. If you thought “I don’t care about my health” instead of “I’m too busy,” that would seem weird, right? Sort of dissonant in your mind because of course you care about your health. If you find yourself thinking you’re too busy for even a 5 minute walk (and truthfully, once you actually get out the door, you’ll probably go longer), reword that to thinking you just don’t care about your health and see if you find that acceptable. Chances are you won’t. Self-talk is tricky, but not impossible to change once you realize what’s going on (psssst, self-talk is also a habit, which means it can be changed).

If you want more Healthy Holiday Motivation, click this link to read  five additional tips.

What tips would you add to this list? And of course, once you add your comment, go do a few push-ups!

One Really Hot Holiday Tip – Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

Photo credits: MorgueFile

12

Why Do You Exercise? Is Looking Good Enough?

Kymberly Williams-Evans, MA

FitBlogLA name tag

This personalized Meet and Tweet Greet was Sweet!

“The ultimate goal of working out is to be happy and healthy.” So opened fitness celebrity, Tony Horton of P90X fame at the FitBlogLA Meet and Tweet event I just attended courtesy of Fitness Magazine.

When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.

Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.

Why Do You Work Out?

Kymberly at FitBlogLA pool

Being strong enough to wear new outfits makes me happy!

What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.

What Scary Activity Will You Try?

Snowboarding in Lake tahoe

Not Yet Going Scary Fast

“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.

Do You Prioritize Skill Over Number, Amount, Duration, Speed, Flash and Flair?

“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.

Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads).  Feel free to leave answers to the questions in our post down in the comment section.

Got an event that could use a twin pack of movement and great fitness info?

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

B) Subscribe to our YouTube channel and blog.

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

 

8

FitSocial Conference: A Perfect Choice for Those Who Love Fitness and Social Media

Alexandra Williams, MA and Kymberly Williams-Evans, MA

If you’re a fitness professional or enthusiast, and you use (or plan to use) social media, you will want to attend the FitSocial 2013 Conference the weekend of 26-29 September in Boulder and Denver, Colorado.

Outdoor yoga after hiking the Flatirons in Boulder

Outdoor yoga after hiking the Flatirons in Boulder

5 Reasons to Attend

The organizers of the conference wrote an excellent post about the “5 Reasons Why You Should Attend FitSocial,”  and we hope you’ll read it. In a nutshell, the advantages are:

* Cost
* Science-based fitness & health content
* Expert social media content
* Network opportunities
* Movement classes

This will be our second year attending (and presenting), and we are looking forward to it for the reasons above, plus a few more.

5 More Reasons to Attend

* It’s fairly small, which means we get to interact a LOT with the expert speakers, the sponsors and the other attendees. Fitness pros will especially love the chance to interact closely with representatives from the Anschutz Health & Wellness Center, America On the Move, American College of Sports Medicine (ACSM), American Council on Exercise (ACE), LiveWell Colorado, National Association for Health and Fitness, WEGO Health (Truvio), and YogaFit, as well as the world-renowned speakers.

Dr Jim Hill

Weight Loss Expert & FitSocial Speaker Dr. James Hill

* Uh, it’s in Boulder and Denver at one of the best times of year – September. “Nuff said there!
* We get access to a state-of-the-art fitness center. Heck, even the locker rooms are amazing.
* Quality time to hang out with friends, new and old. It’s not possible to overstate how amazingly FUN it is to spend a long weekend with people who are all interested in a fit and healthy lifestyle. It’s like a giant sleepover, but with fitness clothes instead of jammies!
* You will come home with enough RESEARCHED information for loads of blog (or vlog) posts. Doesn’t that make your job easier?

The Flatirons in Boulder

The Flatirons in Boulder

Making Money via Social Media

So now you have 10 good reasons to attend. As a bonus, we’ll add that you can learn about making money via social media at our talk “Building Your Brand and Monetizing Your Fitness Expertise.” Whether you’ve been using social media for years or are just beginning, you want to know some tips for making money from it, right? As a starter (main course at the convention), you will want to read our post, “4 Things You Need to Earn Money via Social Media.”

You do NOT have to be a current blogger. You do NOT have to be a certified fitness pro. You do NOT have to understand the ins and outs of social media. You CAN be a beginner – at social media or fitness. You CAN be a fitness pro who wants an intimate, education-rich conference. You CAN be a fitness enthusiast who wants to know and share accurate information. For example, last year we got some great information about the differences between weight loss and weight management.

CECs for ACE & ACSM Certified Fitness Pros

Yup, besides hearing representatives from these two organizations speak, certified pros will be able to obtain continuing education credits at the conference. Score!

Register for FitSocial

We encourage you to join us. Get yourself all registered up, and start counting the days till FitSocial begins!

Workshops = Continuing Education Credits (and are fun)

Workshops = Continuing Education Credits (and are fun)

 

 

 

 

Score even further when you hire us to speak at your next meeting or conference, or to write your blog posts.  Call us at (805) 403-4338 or email info@funandfit.org.

No matter what you’re doing in September, it’s always time to subscribe to our fitness-related YouTube channel. 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.

9

What’s the Best Morning Workout?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Lake los Carneros view early morningKymberly: This morning Alexandra and I got our baby boomer booties up and out early to power walk with our dogs. What motivated us? Three things: we wanted to beat the heat; Alexandra had a class to teach after which she was heading to LA for the day; and we wanted to mull over a question we get asked by our group fitness participants:

“What is the best morning workout?”

(In a peek behind the scenes of fitness questions that come our way, we also get asked about exercises to prevent droopy boobs. Yes, it was worded just like that. We loved that question too).

Back to the best movement routine to start your day — Any guesses? Bueller? Bueller?  For a million or few calories, the answer is … the one, or two, or however many you will actually do. All the studies and recommendations in the world won’t matter unless you actually get up and giddy up. In the real world (the one where Alexandra and I often reside), people will stick with what they enjoy. And they will run down faster than black mascara after a sweat fest from un-fun activities.

Still, some suggestions are in order. But first, let’s address the implied assumption in this question:

Is Morning the Best TIME to Work Out?

Interestingly, research is all over the place when it comes to determining a “best” time to exercise. One study found that physical activity performance was generally improved in the afternoon or evening, compared with morning. Another study  suggests that exercisers best combat weight gain from high calorie, fat rich diets if they work out before eating, specifically “before breaking fast.”  Other variants exist, but what does come out clearly is that consistency is key.  Especially for high-intensity exercisers, whatever time you choose to do whatever routine you like to do, try to do it around the same time each day. Got that? Whether morning, noon, or night, you may reach your workout goals best if you stick with your preferred time. Whew!

Alexandra: I like to walk in the morning, before it gets too hot and before the black flies come out (yes, Santa Barbara has flaws). I’ve found that my regular morning routine consists of waking up around 6:30 (which I hate, but I’m a light sleeper), then going through the messages & emails on my phone while lying in bed. So I don’t actually get up until 7:30 or so. What a waste of the morning! So if I prep my clothes the night before, and ask my son to come get me, I know I’ll go. I’m back in the house by 8, happy and full of energy.

What Are Those “Good” Morning Exercises?

Grove at Mesa during mid-morning power walk

Best view of the Mesa grove during morning walk

Kymberly: If your workout time is the morning, can you benefit more from a specific type of exercise? Whether you walk, swim, ride, jog, mosey, lift weights, shuffle, do a yoga pose, or dance routine — you are best served to

  1. be consistent with when you go
  2. choose what you love or at least like
  3. vary your program every so often finding several activities you enjoy
  4. incorporate some cardio, strength, stretch and mind/body moves into each week

The Best List of the Best Posts on Best Exercise Choices

That’s it. Really. Ok, not really since you will find more on the subject of “what’s best” in the following posts, which we suggest you click on. Then lord it over your workout buddies that you know only the best.

For instance, want to know the best cardio workout?  Or which is better–jogging in place or running through space?

How about going outside to find the best exercise surface?  Lastly, is it best to do strength or aerobic training first? So many good, better, best questions.

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

Morning, noon or night, it’s never too late to subscribe to our fitness-related YouTube channel. 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.

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