Fran's Fitness Over 50

Every step you take toward your goal proves that you’re amazing!

2025 is two weeks old. If you’re still working toward a goal you set, you’re on track to beat the rest of the world. People who make fitness resolutions at the start of a year usually fall off the wagon by the two-week mark. If you’re still sweating, you should feel really good about yourself! It’s not easy changing the way you live. At our age, we’ve spent quite a few decades practicing some bad habits. But now you’ve realized that you need to change something for your healthy aging. So, consider that every step you take toward your goal proves that you’re amazing!

You can do hard things

every step you take toward your goal proves you're amazing

Every day that you change your clothes and lace up your sneakers or dive into that pool, you prove that you can do hard things. These days it’s easy to find many exercise programs online. The hard part is choosing one you like, is safe and effective, and is one you can stick with. Because that’s the key. Your consistency is the key to your success.

I’ve written about how to keep going toward your goal when you don’t feel like doing it. But actually starting a program is hard as well. To do something that you’ve never done before – start and continue with an exercise program – really proves that you’re amazing.

The Amazing Box

But those procrastination and hooky gremlins are out there. You know – the ones that tell you to scroll just a few minutes more. Or, it’s too cold to exercise. And the dog is sleeping on me – I can’t move! Those excuses? If you can bolster your resolve and keep that appointment with yourself, that definitely proves that you’re amazing. Your strength proves that you’re resilient. You make appointments and keep them – especially the ones with yourself. Because those are the really important ones.

Every accomplishment goes in your Amazing Box

A while ago I told you about the Amazing Box. A place where you write down all the things – even the smallest – you do that are amazing or bring you the slightest bit closer to your goal. It doesn’t have to be a physical box, although that would be fun, but it has to be a special place you can visit when you feel your motivation flagging. Just opening up your Amazing Box and reading a couple of entries gives you that pat on the back. That “oomph” to keep going. And reinforces your belief in yourself.

Goal setting to grow

Last week we focused on the Fitness Formula. The Fitness Formula is quite simple, and at its core involves only 2 requirements: eating right and exercising. But to actually achieve fitness, a crucial third element is needed, and that’s motivation. Because, while it might sound easy, the Fitness Formula is hard. And even for those lucky people who are already fit, staying that way takes work as well. But doing the same old, same old gets really boring after the first few days. So, to spice things up and keep your motivation at any stage of your fitness journey, why not use your goal setting to grow?

Envision what things might be like

A different way to look at your goals is to envision how you’d like things to be. If it’s the beginning of the year, what do you want December to look like for you? Obviously, you can do this exercise any time, but starting at the beginning of the year and looking at the end of it seems natural.

Starting with your appearance, what size do you want to wear? How is your health? What does your kitchen look like – can you make healthy meals from the food that’s in your fridge and your cabinets? And what activities are you involved in? Take the opportunity to dream a little big. Get a little uncomfortable. Use your goal setting to grow. When you take risks, there’s so much more opportunity to grow than if you play it safe.

With challenges, there’s growth

This is the exciting part. The year is your oyster, so to speak, and it’s up to you to make a statement for it. You don’t want to set easy goals, because there’s no challenge there, and probably little if any personal growth. Growth leads to resilience which leads to optimism and, ultimately, your healthy aging. And we all want to be our best, healthiest selves as we get older. As we learn more and do more, we gain self-confidence and resolve. We know that anything’s possible.

A challenging, but silly, personal example

Let’s take a silly example. In an effort to improve my balance, over and above doing the practical, proven exercises recommended every week in the Balance for Fitness Balance for Life Group (private, on Facebook), I wanted to test myself with the one-arm, one-leg plank pose in an effort to be ready to join the circus if the opportunity presents itself. (Told you it was silly.) I figured, what could be so hard? Tried it, and landed on my face. Apparently not so simple. After weeks of modifying on one knee or one arm, strengthening my core and getting used to what the pose felt like, I tried it again for a second. And landed on my face. But ultimately I was successful. So, how did I grow in this endeavor? I learned that I’m persistent and I can learn. There’s nothing I can’t do if I can figure out a way to modify and figure out the steps that will ultimately achieve my goal.

Goal setting to grow

So, what do you want to achieve by the end of the year? Lose 10 pounds? Super. Cut out sugar from your diet? Excellent. You’ll figure out healthier, tasty alternatives. Be in shape to hike through Europe even if you’ve never laced up a pair of hiking boots? Wonderful. Set a deadline, figure out your steps toward the goal, and get ready to grow.

The Fitness Formula

The Fitness Formula is simple. Eat well and exercise. That’s it. If you eat nutritious food that gives you the calories, nutrients, vitamins and minerals you need, and if you exercise at an intense level for 30 minutes 4 times a week, you’ll become fit. That sounds very easy, doesn’t it? But it’s hard to put into practice.

Most fitness resolutions fail

Many people state as their New Year’s Resolution, “I’m going to get fit in the New Year!” And that’s an awesome goal. But as many others know, after the first few weeks of excitement of going to a new gym and trying out low-fat and low-calorie recipes, it’s also easy to let that resolution fall by the wayside. In fact, according to Loyola Medicine, almost a quarter of people quit their resolutions the first week. Half in the first month, and only 9% actually achieve their goal.

What goes wrong?

There has to be something that people are missing in the formula then, to fail at such a huge rate. The formula seems to be very simple. Eat right and exercise. So, what goes wrong?

Eating right is hard

As I see it, as folks over 50, we’re tired. I’m tired all the time. And there are so many demands on our time. Eating right takes even more time. We have to plan meals that are nutritious and taste good – and if there’s someone else’s tastes and requirements to take into consideration, that takes even more time for planning. Then we have to shop and prepare the meals. Which means that we’re even more tired. And hopefully there’s someone else who can deal with the clean-up. No doubt about it – eating right is hard.

Exercise is hard too

And as people over 50, we know that exercise is important to our healthy aging. The CDC has recommended a level of exercise which seems appropriate for those who have been doing it a while. But the exercise part should be as easy as the concept of eating right – after all, it’s just a couple of hours a week, right? But if we’re not enjoying it, we’re not doing it. And lots of gym memberships go unused because the members aren’t enjoying it.

So, what’s missing?

If you’re not doing hard things for a really good reason, you’re not going to keep doing them. Eating right is hard. It’s much simpler to stop at a drive-through on your way home than to plan and prepare a hearty nutritious meal. It’s a whole lot easier to binge your favorite Netflix series than change clothes and sweat at the gym.

Motivation is the missing piece to the Fitness Formula

Your really good reason is the key that keeps you moving toward your goal of fitness. If you want to enjoy that hiking trip through Europe in a few months, that’s a good reason to stay with your eating and exercise plan. If your grandkids are at a fun age and you don’t want to miss the opportunities of running around the yard and playing with them, that’s another good reason to eat right and exercise. And if you want to be able to walk and gossip with your friends, that’s also motivation to stick with your resolution.

The Fitness Formula is easy, but it has three parts, not two. Yes, eating right and exercise are crucial, but so is your motivation. Your motivation helps you plan all those meals and sustains you through the tough workouts.

Create an exercise habit

It sounds kind of boring, doesn’t it – create an exercise habit. Yet nothing could be further from the truth. If exercise is a habit for you, then you don’t have to feel like you’re girding yourself for battle a few times a week when you think about working out. You don’t have to find time on your calendar for exercise because it’s already scheduled. And you’re getting all the benefits of exercise without even thinking about it. Your heart is getting stronger, your balance is improving, your sleep has never been better and your memory is as sharp as it ever was.

Be active and fit to do all the other stuff

Exercise is a habit for me, and has been for many years. I realized a long time ago that the only way I was going to be able to do the things I wanted to do with my life, and eat all the chocolate I wanted, was if I was active and fit. And all the studies say exercise is crucial for healthy aging. So, how did I create an exercise habit?

How to create an exercise habit

First, you have to understand that there’s nothing I enjoy more than curling up with a good book. For hours. I love to stay home and hibernate. I was never an athletic person, and when I was a kid, I skipped gym class more than a few times. As an adult, though, I realized that no one else was responsible for my well-being, so I’d best look out for it.

I found a workout program I didn’t mind (too much). I could see myself doing it a few times a week, and actually put it on my calendar. Back then all the calendars were paper, so I used ink! No erasing. And I followed through on my commitment. In order for this to work, I had to commit to the plan. It doesn’t do anyone any good to create goals and then not do the work. That’s why creating intermediate steps toward a goal is so important. When you reach those mid-goals, you have things to celebrate. When you can actually see and taste the mid-goals you set, even if you can’t see your end goal, you have that positive mindset that’s so important to achieving your goals.

It’s not set in stone

And don’t be afraid to change your exercise program. If you find that you really can’t tolerate the instructor or the moves are killing your knees, find something else! You should never be locked into a program you don’t care for. By the same token, if you outgrow the program that you started with, find a more challenging one.

It takes about a month to create a habit, so you’re in it for the long haul. When you create an exercise habit, you’re the one who will reap all the benefits.

Stay warm in the winter with exercise

Are you one of those people who are always cold? Me, too. I love the fall and spring seasons, because it’s not too hot and not too cold. I’m not crazy about summer because I don’t like to sweat. And for me, winter is the worst. My hands are always cold, and I put on my thick socks to try to keep my feet warm. The only time I feel comfortable in the winter is when I’m under my heated blanket or if I’m exercising. Yes, you can, actually, stay warm in the winter with exercise. A friend had to agree with me the other day when I told her that a good Pilates core session can heat me up like nothing else.

Same exercise clothes year-round

I don’t change my workout gear when it’s cold out. I wear a t-shirt and shorts, and, of course, socks and sneakers. When I exercise in the winter I start out cold but warm up quickly. By the way, when an exercise instructor says you’re going to do a “warm-up,” they mean you’re going to get your body used to moving. The internal warm-up doesn’t happen until you’re into the session.

When you exercise, especially if it’s strenuous, your body’s heat production rises immensely – like 1,000 watts. Some of this heat is stored by your body, which raises your core temperature by a few degrees. This is sensed by your skin and other internal thermoreceptors and triggers your brain to respond – you start to sweat. And it doesn’t take long to feel the warmth. I’m in it for about 10 minutes and I’m not feeling as cold.

Pilates and warmth

Like I said before, a good Pilates workout really makes me feel warm. The reason for that is that I’m contracting my core muscles like crazy. And those muscle contractions produce heat. Of course, other exercises will have you contracting muscles, but sustained core muscle contractions are a trademark of Pilates.

So, sure, you can put a sweater on, but a sure-fire way to stay warm in the winter is with exercise. I’m as good as anyone at finding reasons not to exercise. But, staying warm in the winter helps me feel happier. If I’m not shivering, it’s a good thing. I don’t feel like I’m frozen in place, so I can be more productive. So, in addition to all the other benefits, I stay warm in the winter with exercise.

Choose the right goal

Much of what I write is about fitness and creating goals to achieve what you want for your fitness. But I haven’t written about how to go about how to choose the right goal. I tell you to choose goals that are a stretch but achievable, that are quantifiable, and that have a deadline. And I suggest that you break your big goals down into intermediate goals that are even more achievable in the short term.

But how do you choose the right goal for you?

First, think about what you want in life and in your fitness. I’ve told you that one of my goals is to run 7.8 miles per hour for a sustained three minutes at a 2.5 percent incline on the treadmill. Some of you may laugh at that because you can do that in your sleep. Others may think that it’s out of reach. And still others may question my sanity. For me, I believe that this goal is achievable with some work.

What do you want to do?

Your fitness goal is not mine. You may want to be able to run around your yard with the grandkids, or hike in Europe, or even walk in the mall with friends. So, choose the right goal for you. What will it take for you to have the endurance to run around with the grandkids and then go inside and cook a delicious dinner? Some questions you might ask yourself are: Can you walk for an extended period now? Can you walk unassisted? How quickly can you walk? Are you able to run on grass? Can you stop short and turn quickly? Once you assess your current abilities, these might be some intermediate goals to set for yourself. If you see obstacles in the way of achieving a goal like this, like achy knees and hips, find out what it might take to reduce or eliminate that pain.

Here’s the plan:

Or what kind of training will you need to hike in Europe? Think about the future you envision for yourself and choose the right goal for you. Then figure out exactly what it will take to achieve it. Adrienne Tierney, instructor and research advisor for Harvard Extension School’s psychology master’s program, agrees that your goal needs to be concrete, and researching what it will take to achieve it are key. Creating the right goal for you enables your resilience and your healthy aging. You’re seeing the future, and it’s rosy. You have an optimistic mindset. Then creating the intermediate steps helps your time management – because you schedule the work you’ll need to do to achieve them. Your Get It Done Guide will help you choose the right goals for you and identify the steps you’ll need to take to get there.

And choosing the right goals for you will make it so much more likely that you’ll work to see them happen.

Fear of the unknown

Are you afraid to try something new in your fitness routine? Or of starting a fitness program? In fitness, as everything else, fear of the unknown is natural. But don’t let it rule your life. Don’t be paralyzed by the fear of what might happen. Fear of “What if …?” has stopped plans in their tracks for many.

Fear of replacing a PC?

For me, even though it sounds silly when I write it out, I was afraid to upgrade my PC. Now, you have to understand that the one I was replacing was over 10 years old. For a PC, that’s a dinosaur. An early Triassic period dinosaur, like 245 million years ago. So it was more than time to replace the obsolete box. The thing was, though, it still worked. It had all my pictures and files on it. We had moved it several times over the years. But it was time. It took forever to get things done. And it did get things done – I wrote every article for Fitness-Over-50.com on it. I helped to run a business on it. It talked to the printer (most of the time). I published books on it, for goodness’ sake. But it was time.

Fear of the unknown paralyzed me

And I was afraid. Brand new ones are so expensive and still go obsolete in months. I decided to get a refurbished one, guaranteed for a few months. And what if the new one didn’t work? Well, that’s what a warranty is for, right? What if the new one didn’t recognize the external hard drive I transferred all my files to? Well, then, I’d transfer files to the cloud and work from there.

Form a plan of action to counter the fear

You can see that, while I was afraid of the “what if’s,” I tried to form a plan of action for it. I knew that, while it was scary delving into new tech, I’d be so much more productive if I didn’t have to wait to load sites. And didn’t have to wait while I deleted browser cookies every day. Not to mention, not having to restart the PC three times a day.

If starting an exercise program is scary, educating yourself will counter that fear of the unknown.

Indeed, the American Psychological Association recommends that, to counter fear of the unknown, we should focus on things we can control. So, for every “what if …,” think of an action to take. Also be sure to be kind to yourself. We all encounter some fears of things we don’t know about, so take some deep breaths and try to center yourself. And, if possible, try to learn more about the unknown you’re scared of. Then it won’t be unknown any longer. By educating yourself, you’ll have grown your resilience and your optimism. And that just promotes your healthy aging.

Fear of starting a fitness program?

Many people start the New Year with resolutions of getting fit, of exercising more regularly and eating right. And that can be scary – to start something you’ve only dreamt about. So, if you want to get started on a healthier 2025, start now by looking into the kinds of exercise programs that you might like and actually continue. That fear of the unknown will be gone for at least this portion of your life.

Grateful for everything

Does anyone understand how time works? One minute I’m not making resolutions for the New Year, and the next we’re roasting the Thanksgiving turkey. How does that happen? Anyway. It’s that time of year when everyone shares with the people around the table what they’re grateful for. I’m grateful for everything.

Gratitude brings resilience

This year has been tough, but we’ve proven that we’re tougher. We’ve shown resilience in the face of numerous obstacles, and grown stronger as a result. We’ve shown the world that even when things don’t go our way, we can still hold our heads high and be grateful that we’ll have another opportunity to show our stuff. We can be grateful for everything we’ve got, even when that’s not much.

What I’m grateful for

My old dogs are still around. The 15-year-old wanders around and messes in the house more, but he’s still mostly healthy (knock on wood). Booker (pictured) is 12, and he’s very special too. I’m grateful for having the ability to move my body pretty much how I want when I want. I’m grateful to be able to get up from the floor. I’m also grateful for my senses. I can experience all the wonders around me.

What does being grateful for everything bring?

Okay. enough about me. Showing gratitude every day brings optimism and joy, essential for your healthy aging. And expressing it will make you feel even better. You would think that it would work the other way – that the person who you’re expressing gratitude to would feel the joy, but it’s you. When you express your thanks, you’re acknowledging that someone else thought about you. Someone wanted to make things a little easier for you. And knowing that will give you what I call the “warm fuzzies.” That feeling will last for far longer than the moment it takes you to express your gratitude.

You don’t have to express your thanks out loud. A note will work. And if it’s not a person you’re grateful to, writing in a Gratitude Journal works, too. It’s also a wonder to look back on and rediscover the feelings.

I have a lot of people to thank. I’ll get started now.

Time or Money: The price of a holiday

I’ve said “Everything in moderation” frequently. And it’s the watchword I live by. I never say “No” to dessert. If I want potatoes, I’ll plop a spoonful on my plate. Having lost a lot of weight years ago and kept it off, I always watch what I eat and try to eat a nutritious diet every day. Except for Thanksgiving. Thanksgiving is the one day all the eating rules fly out the window. Thanksgiving is the day when more is better. As long as it’s really good food. But, what’s the price of all that really good food? What is the price of a holiday?

What’s being counted?

The price depends on what we’re counting. If it’s calories, to me Thanksgiving is worth it. It’s the one day a year we celebrate what we have. If I want to celebrate with chocolate pecan pie, I’m making it! Or we could be counting the cost of the meal. Again, to me, Thanksgiving is not the day to be pinching pennies. And then time might be an issue. It takes a while to prepare all that yummy goodness. As my sister and I enjoy cooking together and don’t usually have other guests on Thanksgiving, we’re making the most of our time.

Time is more than the cost for some

But not everybody has the luxury of being with family and guests while cooking. It’s no fun being away in the kitchen while everyone else is sharing stories and experiences in another room. In fact, in an article I read, one dietitian opts for a store-bought Thanksgiving dinner instead of preparing it herself. This is despite the added calories, sugar and salt she knows the prepared dinner has.

But, are you concerned about eating healthy?

On yet another hand, if, for health reasons, the holiday is less important than sticking with your meal plan, then you may choose to forego the traditional dinner and choose a healthier option. There’s certainly nothing wrong with a delicious roasted chicken or turkey with fresh vegetables for side dishes rather than stuffing and mashed potatoes.

Thanksgiving is about trade-offs. What’s important to you may not be the thing that’s most important to someone else. I enjoy preparing the meal, perhaps it’s because I’m with the important people in my life. To others, the meal is less important than the company. So the food may not be as high in quality as it might be if it were home-made. But being with good company boosts our resilience.

So, prioritize the things that are important to you. Be with your friends and family. Be healthy. Or enjoy the process and then the meal itself. The price of a holiday is what you put on it, in the end.

When your state of mind makes it impossible to get stuff done

Some days, no matter what you do, you still feel like it’s impossible to get stuff done. I get it. You used to feel like you were invincible. And you felt like your resilience knew no bounds. But some days, when the world beats at you from every direction, you feel like you just want to curl into a little ball and hibernate for the foreseeable future. But even though it feels like it’s impossible, there’s still stuff that needs to get done.

So, how do you go about doing it?

When not even looking at your Get Stuff Done Funtime Menu helps you get past the whirlwind in your brain, how can you even start?

First, center yourself. If my brain is whirling when I have to get stuff done, I know it’s just a waste of time. I can’t help my brain from whirling, but I can shift gears and give it a mental shove to focus on something else. Psychologist Lauren Kerwin, PhD, recommends practicing mindfulness for one minute every day on each of your senses:

One minute on something you can see: your dog, a bird outside the window, the color of your floor tiles.
Something you can touch: a blanket, the water running through your fingers.
Then on something you can smell: tea, essential oil, laundry detergent on your shirt.
And something you can hear: the hum of the air conditioner, a car driving by.
Finally something you can taste: toothpaste, food you’re eating.

This practice grounds you in the physical world and helps your brain move past the tornado.

But how can you get stuff done even after you’re grounded?

Chances are, even after you’ve done the exercises to ground yourself, you’re still feeling pretty shaky. I know I feel vulnerable after this, and not ready to start to get stuff done. When you’re feeling less like there’s a tornado in your head, but it’s still impossible to get stuff done, how do you even start?

Just start

Do something. Take one step. Make it a small step. A very tiny step. And then another. Then another. The idea here is to reach a point where you can take action. Because starting small is still starting. If you can only do five minutes of work – whatever the work may be, it’s still five minutes you couldn’t have done before. It’s a start.

And tomorrow you can do more. You’ve proven your resilience before.