1. STRENGTH TRAINING
I started consistently strength training in my early 30’s and I’m happy I did. Over the years, I’ve found that the secret to staying consistent is to keep it simple. Strength train 2 times a week. Complete one exercise for each major body part. Start with a 5 to 10 minute warm-up and finish with a 5 minute cool-down.
45 minutes total is all you need, including your warm-up and cool-down. Click here and here for a couple of full body workout videos with instruction. As I age, my focus has changed. If you’re trying to figure out how YOU can stay lean and strong, and maintain your fitness as you age I would love to help you. Contact me HERE and together we’ll reach your fitness goals!
Drink at least 2 liters of water a day. I tacked this habit 20 years ago and it took me 6 months before I was able to consistently drink 2 liters a day. It may take you time as well, but it doesn’t matter. A year from now you’ll be happy you started.
3. EAT REAL FOOD
Eliminate the white stuff- sugar and wheat. Focus on foods with ingredients from the earth (without man made chemicals / ingredients) 80% of the time. This means that 20% of the time you can have foods that aren’t so healthy. The all or nothing way of thinking doesn’t work. It’s ok to enjoy unhealthy foods occasionally, as long as most of the time you focus on eating lots of vegetables, fruits and lean protein.
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4. AEROBIC ACTIVITY
Participate in aerobic activities that you love – be in nature, outside, dance, hike, ski. Think of movement activities that brought you joy as a child. These are the activities that will keep you moving.
5. LIMIT TOXINS GOING IN YOUR BODY AND INTO YOUR ENVIRONMENT
Toxins are everywhere – in the foods we eat, in our skin care, and home cleaning products. Eat organic whenever possible. I use natural products for my skin and our home. I don’t use over the counter products, like anti- inflammatories, digestive aids or cough suppressants. Instead, I use plant based products (like turmeric) and allow nature’s power to help heal my body.
6. FOAM ROLLING
Foam rolling has added years to my endurance training. My knees used to hurt so much from osteo- arthritis and I resorted to knee injections to help with the pain. Now that I foam roll, I am able to run and bike pain free and no longer need to get injections. I can’t say enough about the benefits of foam rolling. I suggest you foam roll everyday, either first thing in the morning, before bed, before exercise or after exercise.
If you’re new to foam rolling, here’s a video I created to help you get started.