Feeling intimidated by the thought of starting a new exercise plan?  Overwhelmed by the thought of entering a gym?  Well, stop, right here, and read on!  I felt the same, in the beginning.  Midlife & menopause enter and we become engulfed in a cycle of hormone fluctuations causing weight gain and fatigue.  This web wrecks havoc on our hormones leading to more weight and exhaustion.  It’s a never ending cycle, unless we mentally and physically put an end to it.  That’s exactly what I decided to do for myself.  I will not lie, it wasn’t easy in the beginning, BUT - it was easier than I thought it would be.  Sure there were days I binged on cookies or chips and felt awful afterward; and there were days I couldn’t bring myself to get off of the couch.  Now, however, that is behind me and I am feeling the best I’ve felt- ever - at the age of 52.


In my 30’s, after having children, I worked with a trainer and nutritional coach to get my body back on track.  In my late 40’s, I sill possessed the basic knowledge to get myself back into shape I just had to make myself do it.  A few things were different this time, including the onset of a few health personal issues including hypothyroidism and another health related surgery, as well as entering menopause.  You’ve likely heard of “menopausal  or midlife weight gain”. It’s true. If you go along eating like you always have and doing nothing physically to prevent it, the midlife weight will come. Not only will it come, it will multiply weekly or even daily.


Factors like increased stress levels (cortisol) - that tend to come at this time of life, lack of adequate sleep (cortisol), and bad eating habits (cortisol & insulin levels) all wreck havoc on our already out-of-whack hormones leading to an exponential growth in the midsection and extreme fatigue that ensues. You may think the best way to battle the hunger and sleepiness is to eat and sleep.  This is not entirely true.  My best advice if you are feeling tired is to EXERCISE.  Even for a short period of time and even if it’s a simple workout, movement will give you energy.  As far as eating goes, this is a time to monitor everything and ensure you are getting the proper balance of nutrition and macros for overall health and longevity.  I recommend using an app like “MyFitnessPal”.  I am not affiliated, this is simply the app I have used for years and absolutely love!  (I focus on the topic of food choices, a lot, in other blog posts.)  For this post I will stick to the workout. Keep in mind, however, that I made significant changes to my eating habits coinciding with the uptick in exercise.


In the beginning, if you’re like me, the thought of working out seems overwhelming and not pleasant at all.  Because of that mindset, I probably took a little longer to reach my goals than necessary. But that’s ok…I met those goals and now I set new goals often.  How? You are asking.


Now, looking back, It was much simpler than you might think.  The biggest component is mindset, “that YOU WANT to do it”.  With the right mindset the determination and commitment follows.  I started out by simply doing a 1-minute plank every day.  I kept seeing the “Plank Challenge” on social media and I read somewhere that this is a great way to start the habit of exercising daily.  I did the 1-minute plank every single day for 2 weeks.  It worked!  After the 2 weeks, I decided that I could do a floor workout, quite easily; and it would be less painful because I could do it in any room, watching my favorite tv shows.  I looked up floor exercises for each body part and came up with a set that I felt were manageable for me.  


Here is the link to the exact routine that I did every day for several months.  I now call it my “Lazy Workout” because it is just that for me.  I go back to this workout any time I am feeling fatigued or just not feeling up to a more demanding workout. 
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With this routine, I noticed, rapidly, that my weight was coming down.  I felt less bloated all of the time. My energy levels were increasing.  I no longer felt as if I needed a nap daily.  My mood improved, my skin looked better and my smile was much bigger.  This simple shift in habits helped my hormones, my mind, and my body!  
The next step, for me, after sticking with this routine consistently was to add cardio.  Incorporating more cardio after over a month of the previous routine would aid in my losing the last, excess stubborn weight even quicker.  For me, cardio can be tough because I do not always have daylight hours, in which I feel safe, to get out and walk.  A great solution for this, was incorporating an indoor exercise bike.  Indoor cycling for 20 minutes every morning, before I did anything else, ensured that I did cardio & added the boost that I needed to achieve my weight-loss goals.   I lost 20 pounds in less than 1 year.

You can find the Indoor Cycle I use by clicking here INDOOR CYCLE

After the loss of 20 pounds, and completely changing not only my body but also my mindset;  I incorporated weight and resistance band training a few times a week.  Now my goals are more about maintenance and muscle building.  I have finally learned in my 50’s that exercise isn’t just about how we look.  It is about how we feel, regulating our hormones, and establishing healthy behaviors and creating a positive state for longevity.  That is my focus now, LONGEVITY.  My entire mindset has shifted to a place of looking to the future and planning for movement, function, and mental stamina - as well as building some pretty decent muscle for a 50 year old!
Please send me a comment or reach out if I can offer more info on my experiences in embarking on a fitness journey.  I am glad to offer the support.  I found a support system helped me tremendously in getting started.  Please, also, leave me a comment if you have any tips to share.  I appreciate the feedback, always. I’m so thankful for my midlife support system now and wish that I had found it sooner.  
I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  Please SUBSCRIBE, LIKE & FOLLOW me if you’re interested in my inspiration & tips, trial & tribulations for life over 50.  I am an Amazon Associate.  The fitness equipment, apparel, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no affect on the cost to you.   Purchases through my links support my efforts to share on this blog.  
I only share information and items that I use regularly, truly believe in and love.  My results may not be the same for everyone.  I always recommend that you speak with your own healthcare provider prior to incorporating my routines into your own.  I am not a fitness or healthcare expert I simply share what works for me. 


You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites where I post about my daily family life over the age of 50
https://linktr.ee/shedo50too


Find me @SheDo50Too on all your social media to see more content, reels, and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 family life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

In response to lots of questions about my typical day, I am posting the general outline.  This plan has worked for ME since the end of 2018, when I decided to make some major changes in my health, happiness and overall fitness.  Of course, there’s a lot more detail under each of these headings.  This gives the general look of my day, including: food, fitness, health, and a generic layout of how I schedule to fit it all in.  My day starts, typically at 5:00 AM and ends around midnight.  

I start off with a detox drink in the morning and have found my best fitness and muscle building results come with doing multi-tasking, working cardio first thing, followed by a 1 minute plank.  If I do this, I feel great, even if my day turns where I am able to do nothing else physical.  Next up, fruit and coffee, while packing meal-prepped family lunches.  After school drop-off & quick errands, I enjoy a working breakfast.  Below, my usual routine is summed up in images.  

A few notes:  I do include movement and some quick bursts of muscle building all day.  Squats can be completed anywhere, with no equipment; next to a desk, in a kitchen, even on break, in the employee area or restroom of a work establishment.  Doing 20 - 30 squats at a time, throughout the day can drastically improve your fitness and physique - as they work core, balance, and legs all at once.  At first I felt silly if anyone caught me doing these.  Now, it’s a standing joke “have to get me squats in”…I even have others doing it too!  I encourage you, if you are just starting out, and don’t know where to start, just do a 1 minute plank (on the ground, a counter, or against a wall every day.  Add 20 squats each day and see what happens after sticking with it for 2 weeks.  

2 weeks!!! That’s what it takes to begin a new habit, shift mindset, and see some change.  Please let me know if you try this.  I would love to hear some feedback!  Now… for my day….keep in mind what I am sharing below is what works for me.  You must find what works for you.  I am not a health expert, I do encourage you to speak with your own healthcare provider about any diet, health or fitness activities you are considering.  I hope you find a tip or 2 below helpful!      

​photos © copyright SheDo50Too

I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   I only share items that I use regularly and truly love.  You may experience different results from me.  I recommend that you speak with your own healthcare provider prior to incorporate my routines into your own.   Leave me a comment, ask questions, add input!  I am love to hear from my readers! 
 
You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too


Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.


© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

If you are at all like I was and struggle with wanting to workout, get in shape, and lose weight, then you already know it’s not alway easy to find the time for working out, especially for busy moms.  No time, for me, was always an easy excuse to just “skip it for the day”.  Once I decided to get fit, I researched quick easy workouts to help stay on track.  A lot of my early fitness was simply using quick all-over methods to get a little strength and cardio all at once, every day.  These quick workouts helped me to form a very solid daily habit.  I have some quick videos of exactly what I do on my social media.   Using quick all-over methods helped me get into the habit of working out without feeling discouraged or burning myself out, especially in the beginning.  Now that I exercise almost every day, I still go back to these quick routines when I’m short on time, or when I just want to mix it up.  Also, now that I have a good weekly system in place, if I make it to the end of the day and I missed my normal workout,  I rely on these short, high intensity moves to keep myself on track.

Here is a link to a very quick workout that can be high intensity and completed in just a few minutes.  This all-over movement of using small weights for the arms and doing squats for the legs also impacts the core and back.  If done quickly in bursts it incorporates an elevated heart rate so a little cardio is added to the mix. Hence….All Over Workout!!!

Do this movement for 2 minutes and take a break for 15 seconds and do 2 more sets for  another 2 minutes each.  This is a great workout in under 10 minutes. Stop there if that’s all you have time for or keep repeating to achieve maximum results.  I usually do this series for 20 - 30 minutes total.  This is great for the days I can’t fit in the full workout.  (As a side not I typically do, at least 5 days per week of about 20 minutes of cardio a day and 20 - 30 minutes of weight lifting per day.). I think you will find this is a good routine to get started working out and it’s also great for time restricted days.  

This movement can be done with no equipment or light weights.  In the video I am using 5 pound dumbbells.  This size and weight is very manageable for movement. 

You can find a link to lightweight dumbbells here.

Everyone does have different fitness needs, so my recommendation is to speak to your own healthcare provider prior to starting any workout or health plan.  Everyone experiences different, personal, results as well.  I am not a healthcare or fitness expert, I am simply sharing things that have worked for me.  The things I share, I wish I had known sooner.  I hope this routine helps you as well.   I’m Sheryl of SheDo50Too, a lifestyle blog about being over 50 and staying fit, healthy and fashionable.  My motto is a healthy, beautiful and vibrant life at any age.  Please Subscribe, like, and follow me if you want all of my inspiration and tips for life over 50.  I am an Amazon Associate and the fitness apparel, equipment, supplements and more, that I use - are available in my Amazon Storefront.   As an Amazon Associate I do earn commissions off of purchases through my links.  This has no effect on the cost to you.   

You can view all of my favorite things on my Amazon Store Front:
https://www.amazon.com/shop/sheryldhealthinallthings


Here’s shortcut  to all my social media, links and sites
https://linktr.ee/shedo50too
Find me @SheDo50Too on social media to see more content, reels  and videos on: workouts, recipes, meal prep and healthy eating; as well as style and beauty inspiration for the active over 50 life. I wish you health in all things and success in your own fitness endeavors.
© Copyright, 2023, All content is created, displayed and owned solely by SheDo50Too and rights retained herein

It’s tough to start a fitness journey.  I know, I’ve been there.  That’s why I am going to share my COUCH POTATO WORKOUT.  I started my workout endeavors and new found love of fitness, nutrition and health just about 5 years ago.  I can say without any doubt, starting was the hardest part.  Once results come, the endeavor gets easier.  As with most things, wins build confidence and that confidence often leads to a desire for more positive outcomes.  I didn’t take a lot of photos during my heavier period but I found one before and after to provide and idea of my results. 

This is me at 46 on the left and me at 51 on the right.  20 pound difference, and lots of lean muscle too.  Read on if you want to know more about my fitness journey and check out my COUCH POTATO WORKOUT for somewhere to start.