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 I say all of the time, “I quite literally changed from a couch potato to a fitness enthusiast overnight.” Sounds easy, and it is easy to say now, but it definitely didn’t seem easy before I embarked on this journey. I changed my health and fitness habits, over time if I am being honest, but my mindset looking back is I started by doing a plank every day and doing a little bit of movement in the kitchen. That kicked started everything else for me. Small habit changes lead to bigger changes overall. I speak on all of these habits in my other blog posts. For today, I will outline the 6 major changes I made in my health habits that lead me to be in much better physical and mental shape today at 52 than I was in my 40s. First, I already mentioned the plank. I kept seeing a 30 day plank challenge on social media and decided at a minimum I could at least do that. It didn’t seem time consuming or strenuous. So, I did just that - a 30 second plank every day for a week and gradually built up to a minute every day. I still do a one minute plank every single day, even if I don’t fit in any other exercise. Gradually doing this plank led to my kitchen exercise routine, then to a full fledged weight and cardio routine. I highly recommend finding something for yourself, like the plank, that is manageable and stick with it. I will say, choose something you feel is manageable for you, and start with that. If doing a plank on the ground is too much, start on the wall or on a counter. Do one small thing everyday for at least 2 weeks. (This is documented as the time needed to start a new habit.) After the two weeks, adding on will be easier, more manageable. Just start with one small, achievable goal and worry about the next step when that first goal is achieved.  The second major lifestyle change I made is to meal prep. I cannot emphasize enough how much meal prepping helps. Not just for weight-loss or supporting a new fitness plan, meal prepping keeps every family member on track for the day and full of nourishment, not processed, quick to grab, junk foods. Meal prepping every meal and snack, aids in so much more than just eating right for the day. It also aids in time management and efficiency. For me doing this allowed me to view everything I was consuming prior to doing so. It allowed me to start counting calories and having a realistic look at what I was eating and what I should be eating. Prepping eliminates grabbing a quick snack and mindless eating and changes that habit with mindfully thinking about what should be consumed for sustenance. This whole change in mindset results in more healthy consumption. Prepping ahead makes it easy to log everything in a fitness tracker and stick with it. Give it a try! It’s not as difficult as you may be thinking. Plan each meal and snack for the week and prep it for the family. In our home, we make it a family affair on Sunday. That works for us. We have breakfast and then sit around the kitchen compiling the meals and snacks for the week. Some of the items we prep are overnight oats, or yogurt bowls for breakfast, almonds and apple slices for a morning snack, lettuce wraps for lunch, chicken/yogurt salad or veggies and hummus for an afternoon snack, prunes and crackers for another snack and chicken breast, broccoli and a baked potato half for dinner. I do have quite a few different meal plans that I use each week. If you would like more information or some example meal plan, please sign up for my newsletter or leave me a comment below. I am happy to share more menus and information about calorie content, macros and nutrition  The third change I made was to always carry a packed healthy snack with me. My favorite is Quest Protein Bars. These hold up well in a bag for work or travel and they are the best as far as balancing macros and stabilizing blood sugar. Quest bars are highly recommended as a better packaged option by a number of health experts. Fresh and homemade is always best but if you need something packable and non-perishable this is a great option. I will link a few of my favorites below. I keep a protein bar in my bag at all times, so I am never without something to eat when hungry. This, for me eliminates stopping for fast food or grabbing the vending machine chips to satisfy an appetite without nourishment. This is a game changer when dieting or restricting calories to get in shape. Always being prepared with my own healthy foods made a huge difference, again in my mindset. You probably see where I am going, so much of it is MINDSET and creating the habit of being in the correct headspace.  You can find some of my Favorite Quest products on my amazon Storefront at this link Another big change was tracking my water, making sure that I was hydrated at all times. I added 8 glasses of water a day, but also incorporated an electrolyte drink. I drank a lot of hot tea and coffee. I cut back to one coffee a day and incorporated more herbal teas. The biggest change, however, was adding detox drinks: lemon & hot water first thing in the morning which helps the gut and is cleansing and refreshing. The lemon and water are great for the skin and fight inflammation, while assisting in weight management. Lemon, cinnamon, cayenne, & ginger (you can add honey to taste) in hot water, at night is touted to burn extra calories by boosting the metabolism overnight. Additionally, this combination is said to support the immune system, encourage lymphatic drainage and fight inflammation. I’m not a medical expert, but I can say, I thoroughly enjoy both of the “detox” drinks and I feel great when they are part of my daily regimen. I’ve used my hot water pot for years. It makes it so easy to have herbal teas and hot detox drinks any time of day with no mess. The hot water is always ready. I will link my favorite here.  Once I started noticing some changes in myself, from all of the little things I was doing, I was ready for the next step to do even more. I invested in a few small, inexpensive pieces of exercise equipment: resistance bands, small dumbbells, and ankle weights. I started doing my exercises with a little resistance and weight. There is so much research available on the topic. Strength training is very important in aging because it keeps the muscles and bones strong, it aids in long term mobility and accelerates weight loss.  With more visible results and nearing my overall fitness goals, I decided the next step was to improve my cardiovascular health. Doing this, I knew, would result in fat loss and lean muscle gain. Cardiovascular health is very important for longevity too. Cardio supports a strong heart, blood flow and nutrients and oxygen in the body. I personally always felt cardio was a chore and took time away from other things. That was until I found this great valued indoor cycle. The one that I have been using for well over a year is worth the small investment. I found that with cycling, I am able to check email, work on small tasks on my phone or iPad, or even catch up on the news or my favorite show while doing my exercise. What a breakthrough! Being able to distract the mind from the chore makes a huge difference. This cycle folds up for storage and can be easily moved around the house. It works equally well being productive, watching tv or just focusing on cycling. The cycle was a game changer for me with cardio exercise. I now, actually look forward to it everyday and there is no longer an excuse. “I need to work”….I can do that on the bike. “I have emails to answer” ….I can do that on the bike. “I want to sit, relax and watch tv”….I can do that on the bike. Again, mindset. Little changes lead to a mindset of more change. Any cardio you enjoy works great. Walk outside, take the stairs, run, elliptical….whatever it is will work if you’re moving for 20 minutes a day and getting your heart rate up a little. I will link the indoor bike that I love here  So there you have the things that shifted me from a couch potato to a fitness enthusiast. Everyone is different, I am simply sharing what worked for me. Speak to your own healthcare provider about what changes may work best for you and then think about what is manageable and enjoyable. Incorporate new things one maneuverable step at a time. If I can do it so can you! Please get in touch with a comment or subscribe to my newsletter if you would like to know more about the things I am doing. I am happy to share. If you have any input about great ways to stay on tack and new fitness routines I encourage you to share. I would love to hear more.
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
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Staying motivated to practice self care can be tough at any age. This task may seem especially grueling some days when you’re nearing or over the age of 50, especially for women. Hormones start changing, menopause kicks in and weight gain seems inevitable. Trust me, I’ve been there. All of this coupled with thyroid related autoimmune issues can make it very tough. I am here to tell you though…It is doable. I am 51, 30 pounds lighter than I was during stages of my life and lean muscle. I am strong and feel great over all. I would love to share what works for me. My process has helped myself, my family and a number of other individuals. I made drastic changes 3 years ago and haven’t looked back. Read more to learn a very basic routine I do almost every day to maintain a healthy weight, muscle mass and energy.  |
Health and Fitness, Healthy over 50, Health for the whole family, Eating Healthy, Nutrition at any age, Workout tips, Easy workouts, fashion finds, amazon finds, recipes, nutrition, grooming, beauty tips
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