Nordic Walking is walking with poles. It was invented in Norway when cross country skiers wanted to train in the off-season. And it took off.

Now it is not uncommon, especially in upscale urban
areas in Canada, to see avid “polers” – solo or in groups. To me, they all look
happy and on-fire. Many of them are in our demographic. Believe me, they are on
to something.

But why is Nordic walking perfect for those over
60?

Researched Benefits of Nordic Walking for Those 60-Plus

Why should you start using walking poles? The researched benefits of Nordic walking, specifically for our
demographic, are incredible:

• improved
  core strength,
• decreased
  pain in the neck, back and shoulders,
• improved
  mood,
• decrease
  in fatigue levels,
• improved
  exercise tolerance,
• reduced
  impact on the knee joints,
• improved
  stability,
• improved
  posture, and
• increased
  amount of calories burned by 15% compared to walking.

Now, I happen to believe that many of these
benefits are combined with the benefits of simply being outside. When I first
discovered walking with poles two years ago, I was amazed at how wonderful
that activity felt, and the many added advantages in my setting.

Now I Travel with My Poles

I have Systemic Lupus with Rheumatoid
Arthritis. This means that some days I have very little energy and can lose my
balance. Overall joint and muscle pains come and go.

I use walking poles designed for
rehabilitation. This year I decided to treat them as any other assistive device
and walked right up to Airport Security with them.

No one batted an eye. In fact, they asked me
if I would be ok to walk through the Security scanner. Now my walking poles go
with me everywhere. They are my friends – always providing needed support. I
used them every day for six weeks in Europe and came home healthier and
thinner.

These poles help me to get in the green space outside more often and for longer periods of time – which, scientific research says, provides loads of health benefits.

How Is Nordic Walking Done?

To walk with Nordic poles, you don’t need to
do anything special at all. Just walk as usual and only use your arms. Do what
comes naturally.

Move opposite arm and leg. Step forward with
the poles in the same way that you walk. Your right leg and your left arm move
together, then your left leg and right arm. Don’t think about it too much.

Lift and plant your poles to the same distance
as your forward foot. Keep your spine erect, eyes forward, chin tucked in and
shoulders relaxed. Do not grip the pole handle too tightly.

I find it’s good advice to practice inside
first. If you like, use music and a marching beat. Look in the mirror. Have
someone take a video of you before and after. Notice how much taller you can
stand with the poles. Notice your posture. And finally, have fun!

Who Is Doing This Kind of Research?

The lead researcher for the study I mentioned above is Professor Bullo in the
Sport and Medicine Division, Department of Medicine, University of Padova,
Italy. On his team is Professor Di Bocalini in the Department of Medicine and Aging
Studies, University of Chieti-Pescara, Chieti Scalo, Italy.

There is also a larger study in the Journal of Rejuvenation Research which synthesizes previous studies.

How They Did It

For the purpose of this study, the research
team selected only the results of studies published in peer reviewed journals.
They also narrowed the age range of participants from 60–92 years old.

The Results

When comparing Nordic Walking with its
ordinary alternative, the researchers found that the Nordic walkers showed increase
in: “dynamic balance, flexibility of the lower body, and improved quality of
life.”

How to Get Started

You may find that there are rural and urban
poling walking groups in your area. Check them out. Start visualizing yourself
as one of them. You will be on to their secret. And the support of poles is a
wonderful way to stay outside longer. Think of the combined benefits!

What do you know about Nordic Walking? Have
you used walking poles before? What was the experience like? Please share with
our community!

When you stop and think about it, choosing to do nothing in advance about something negative that is guaranteed to happen seems illogical, doesn’t it? And yet, human nature is that we avoid thinking about negative things, which is why the majority of Americans still die without having estate planning documents in place, for example.

Does that make sense when the result to the surviving family members will almost certainly be delayed settlement, increased cost therefore less to heirs, unclear wishes, feelings of frustration and/or suspicion, additional paperwork, more time commitment, and unnecessary family arguments?

The Good News and the Bad News

The good news is that most of those negative results are preventable. The bad news is that even if you do take the time to put estate planning documents in place, we often make common mistakes in the process. It’s because we don’t know what we don’t know. I invite you to read on, so you do know!

Common Estate Planning Mistakes

#1: Using Online Templates for a Will or Trust

If you drafted a will or trust on your own, using one of those online templates, be aware that those are typically not state-specific so may not be the best option in all cases. A self-drafted document can also be more tempting for family to contest after you are gone since there was no licensed legal advisor involved and the likelihood of something being missed or inaccurate is higher.

I met with a couple once who had used a will kit that they had purchased online. When an attorney reviewed it, they discovered that the will was invalid because they had missed initialing one page in the document, making the whole will null and void. It does not always pay to go the “cheap” route upfront as you may pay more to fix things later.

#2: Failing to Keep Adequate Records

A complete list of assets and family information will help tremendously with estate, tax, and distribution requirements. Along with locating and accessing those assets often comes the need for accessing passwords. Yes, another list that is important.

#3: Naming a Representative at Random

Fully considering who will be your executor/personal representative or successor trustee often deserves more attention than people may realize. It is common for people to name family members out of obligation or to avoid offending anyone.

But there are distinct responsibilities that require organizational skills, comfort with paperwork, and an understanding of the required processes. So, choosing the right person who is both competent and understands your values is critical.

#4: Disregarding the Importance of Account Titles

I know I have preached ad nauseum about the importance of updated account titles and current beneficiary designations. It is a common mistake that people do not realize that a will is secondary to both account titles and beneficiary designations.

#5: Not Planning for Incapacity

Not considering the importance of planning for incapacity is another estate planning oversight. It won’t happen to me! Or so we think. Yet I bet we all know someone who ended up in the hospital unexpectedly.

In those instances, someone had to make medical decisions and sign financial forms while the patient was unable to. Having powers of attorney in writing for both health care and financial responsibilities should be completed in advance of ever needing them.

Important but Often Overlooked

There are a few other areas I wouldn’t call mistakes but are certainly important yet often overlooked. Deciding whether you want an immediate or “springing” power of attorney for health care document, for example. Be sure your estate planning attorney explains the difference and asks you which one makes the most sense in your situation.

Make it a habit to pull out and reread your documents every 3-5 years, when the law changes, or when you have had a change in your financial or family circumstances. It really helps to have an estate plan outline so you can see all the details at a glance. And even if you don’t think you have any changes that need to be made, call the estate planning attorney anyway to ask if there have been any legal changes since your last draft that warrant an update.

And don’t forget about a Personal Property Disposition list. It can be as simple as a handwritten list on a piece of paper. This is your chance, if you have specific wishes, to clarify who gets what on any personal items you may own.

If you want your mother’s wedding ring to go to your niece, or a family heirloom to go to a son, or a coin collection to go to a grandchild you can describe the item, spell out the name of the recipient, and then sign your name and date at the bottom. Keep that paper with your will/trust and feel free to rewrite/sign/date and replace it any time you want to make changes.

It’s Up to You!

“I won’t care about any of this, I will be gone,” you may be thinking. Or maybe you do have preferences but find it depressing to think about let alone take action on end-of-life matters.

Like they say, death and taxes are the two certainties in life. We are certain our life will end at some point. Awareness, of how to make that time less painless for those left behind, is the first step toward action. Now it’s up to you to take action, the next step that counts the most!

What experiences have you had related to estate planning mistakes? What advice can you give that helped you take action on this topic? Let’s have a discussion!

Reading today’s
title, you might want to throw your wine glass at me, but I assure you, there’s
a method to my madness. I found it while considering a speech that many of us have
heard, or read, from Nelson Mandela, as written by Marianne Williamson in 1992.

The Story

My internet/social
media guru is 30 years younger. They all are, in my world. He’s also awfully
bright and has a tendency to drop bombs that light up all my receptor cells.
That’s just one reason I love working with him.

We were discussing
what happens when, in the middle of a huge life transition, it’s time to Call
the Circle. That’s your inner circle. He calls it the Justice League.

Okay, he’s 36. It
fits.

But here’s the
thing. He pointed out that in the middle of gathering ideas, recommendations,
discussing your options, someone is likely to come up with a really good idea.

“And then you
panic.”

My god, he is so
right.

The Panic Idea

I’ll bet you know
exactly what this is like.

When I was in my 30s,
the then-BF and I were arguing strenuously in our apartment. He said that I
should write a book. I panicked so badly I peeled my watch off my left wrist
and buried it in the drywall. Good thing I wasn’t aiming at his brain pan.

I was that
panicked. That angry. That terrified.

Fast forward 30
years. I have written two prize-winning books, am a successful journalist, am
working on my third book, and have published some 3000 articles in the last 18
months.

He was that right.

The Potential Within

Those who know us,
love us, and believe in us, also see what we can be, often in ways we cannot.
They admire us and see potential. We often leak our love for something, but
don’t give ourselves permission to live that life. Do that work. Write that
book, in my case.

When we ask,
sometimes our Circle will answer, and that answer will speak to the baby birds
in our hearts. Those birds that have waited so long for permission to sing.

Sometimes that is
so terrifying – so in our face – that we run at full speed in the other direction.

The Positive Side of Panic  

Panic could be the
single best thing that ever happened to you.

Kindly, before you
throw your wine, drink some. Then read on, please.

The inimitable Marianne Williamson wrote this paragraph, which was in the inaugural speech by Nelson Mandela:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.

“There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

When your Circle,
your Justice League, hands you your brilliance, it could be the single most
terrifying thing in the world.

But if you can hold
your horses (and your glass of wine), it might just point you where you belong.
In your brilliance. In your Light.

Sometimes, we don’t
even begin to come into our own until late in life. For many of us, that can
only happen after a series of losses: the kids move out, we lose a spouse or a
partner, we are laid off or retire.

However that
relative freedom presents, it makes no difference. In the chaos of crisis, the
confusion of what next, that next Big Idea may land. And we may indeed panic.

Because we are
finally being called to be who we were always meant to be. Are you ready? Can
you give yourself permission to be what you really can be?

When were you called to your brilliance?
Did you have a moment of terror before stepping into your Next Big Thing? How
did you manage that step? What advice might you have to take a deep breath and
step into, rather away from, our Promise? Please join the conversation!

Sutton Stracke’s Compact

Real Housewives of Beverly Hills Season 11 Episode 9 Beauty

We’ve finally arrived at the long-awaited RHOBH “ugly leather pants” episode and I’m quite excited about it. Along with identifying the pants—which, for the record, I don’t think are ugly—I also was able to zoom in on Sutton Stracke’s compact and figure out what she is using. I’m willing to bet that this designer-brand cover up is perfect for hiding facial flaws, though I’m going to have to say that it won’t be enough to hide Sutton’s facial expressions in tonight’s episode.

The Realest Housewife,

Big Blonde Hair

Click Here to Shop her Diorskin Forever Compact

Click Here to for Details on her Airbrush Foundation 

Originally posted at: Sutton Stracke’s Compact