When I tell you I have tried all of the things to try and stay in shape..I am not kidding! I can remember being in my early 20s and not having a clue what it meant to workout. Of course I had taken P.E. classes in high school and college but, I really had no idea what it meant to “workout” or “be in shape”. I started out with ALL the videos. I don’t know if anyone remembers the Firm? That was my go to video (I’m dating myself here) that I did a few times a week. Eventually, I got bored with it because I could literally repeat every single word the instructor was saying! Then I moved on to Paula Abdul’s Get Up and Dance. Which I enjoyed, because I love to dance, but after a while I was bored again. Then it was every video that came out from pilates to Dancing with the Stars. I finally got serious about being consistent with my workout routine when I gave birth at 28. My husband bought me a treadmill for Christmas that year and I began running. Over the years I have slowly figured out key things I do on a daily and weekly basis that allow me to hit my fitness goals. I tell my husband all the time I am in better shape at 49 than I was at 39 and even 29!
Eat a balanced diet. This may look different for everyone. I truly believe to find something that works for you and stick with it. For me this is tracking my macros. What this means is eating a balanced diet of proteins, fats and carbohydrates. I work with a macro coach who customizes my meal plans and my macros based on my goals at the moment. I have a blog post about how I got to where I am today working with a coach. I also have an example of what a typical day of eating looks like for me.
Exercise 5 to 6 times per week. This has been my regular routine now for about the last 9 years. I have been lifting weights since 2018 and it is a game changer for me. If I could tell my younger self two things it would be cardio isn’t the be all end all and don’t be afraid to lift weights. I promise you will not get bulky. I was a little unsure at first but the more I lifted the more I was able to build lean muscle. I used to go to the gym but after the pandemic of 2020, I have been working out more from home.
Get 10,000 steps in 6-7 times per week. I only started keeping track of this since July 2022. I listened to a podcast that explained that most of us are mildly sedentary. I thought that by doing my 20 to 25 minutes on my stepper and then lifting weights for about 30 minutes was good enough. I didn’t realize how much of my day was spent sitting. So, I ordered Fit Bit off Amazon and I have been getting my steps in on a regular basis. If you are just starting out with this I recommend setting a goal of 5,000 for a few weeks then work your way up to 10,000.
Drink water. Lots of it. This was another thing that I wasn’t doing consistently. I was good to get in my 6 to 8 glasses a day. My coach was the one that got me on the routine of drinking 100 ounces a day. Drinking this amount on a daily basis, prevents dehydration, improves mood, aid in digestion, and strengthens physical performance.
Moderation. I am a firm believer in this! If you constantly deprive yourself, this could lead to overindulging. Which I have done this many times in the past. Now, if I want a cookie I eat it. If I want a cocktail I have one. A lot of times in the past I would blow it on the weekends. I had the mindset that I was “good” all week long so I deserved it. What I didn’t realize is that the weekends (which started on Friday) were taking up about 40 percent of my month! All of my progress during the week was literally being undone on the weekends. Moderation has been key for me.
Sleep. This is something I struggle with just like most of us do. Sleep is so important in recovery. It helps our muscles reset. Did you know you burn calories while sleeping? I am always surprised when I check my Fit Bit in the morning and it says 350 calories burned! So, more sleep means more calories burned! Getting enough sleep will also help your brain reset for the next day and improve your mood. I have really been working on getting into bed by 930 during the week and no screen time once I’m in bed.
Vitamins. I take a Multi Vitamin every day. My favorite one is Hair Skin and Nails by Nature’s Bounty. I also supplement these with extra Vitamin C and B12. Other supplements I take are Carnitine (helps decrease the amount of fat in the body), Conjugated linoleic acid (also helps aid in fat loss) Sage and Dandelion Root (these help alleviate symptoms of menopause).
Find ways to manage stress. Studies have found a link between stress and weight gain. If you are stressed, your body will go into flight or fight mode. This causes a lot of different hormones to be released which one of these is cortisol. Cortisol can trigger sugar cravings and cause you to become hungry and it can slow your metabolism down. It can also decrease lean muscle mass (which is why it is important to lift weights as we get older). So, now you see why it is so important to help manage stress in your life.
Here is a quick glance at what a typical workout week looks for me:
1 to 2 days a week I get HITT (high intensity interval training) I like to do this because these workouts are where I burn the most calories.
3 to 4 days a week I strength train. This is usually one day of lower body, one day of upper body and one day of full body.
I don’t do traditional cardio anymore. I quit running when I turned 45. It was just to hard on my knees and hips. Now, I make sure that at least 20 to 30 minutes a day I go for a brisk walk. This is usually at work on my lunch break. If I can’t do it then, I make sure to walk the neighborhood after work.
So there you go! These are my tips that I have learned over the years to stay in shape at almost 50. Don’t ever let anyone tell you it’s too late to start. If you start making small changes now, look at where you could be in a year!
