Exercise Archives - Fran's Fitness Over 50

Be specific, but not too specific

The first quarter of the year is mostly done. It’s true – time flies! Time to take stock, reassess and reimagine your future. The first step is to look at the goals you set for yourself at the end of last year. Are they still working for you? I’m kind of stuck. I set a pretty ambitious fitness goal of running at 7.5 mph at 2.5 percent incline for a full 2 minutes. I’m not there yet. I can do one minute and that’s about it. The rule is to be specific, but not too specific, with your goals. And I think that’s where I’m falling short.

The Goal-Setting Process

First off, we’re old. Why even bother with setting goals? According to a study that included people over 65 in English-speaking countries, goal-setting is quite common. The topics of goals that people set were wide-ranging – and included health and well-being, social connections and engagement, finances, activities and experiences, activities and experiences, home and lifestyle, and attitude toward life. Setting goals helps us to look to the future and remain optimistic. When we set goals, we’re increasing our optimism and resilience since we’re planning on sticking around to see those goals to fruition.

When I set my running goal, I thought about where I wanted to be in three months. I create quarterly goals because that length of time seems to be enough to get something done, but not so long that I feel I can push it off. You know that the human condition is sincerely prone to procrastination. Why do something today when you can do it tomorrow, right? But three months, or twelve weeks, is a good amount of time to achieve something meaningful but not so long that there’s time to waste.

I can already run 7.5 mph at 2.5 percent incline on the treadmill. It’s the endurance that I have problems with. I get tired. I get bored. The motivation just isn’t there. In addition, I’m distracted.

Check my own posts

I guess I need to get my head fixed to achieve this particular goal – read my own articles, maybe? Do more meditation and affirmations? I’ll get on that.

In the meantime, for the other goals that I’ve let slide, like keeping my desk clean by putting papers away every day. Perhaps I should reconsider the next part of goal-setting.

Be specific, but not too specific. This one seems to be a case of over-specificity. Things happen. Crises occur. Sudden projects can take over and cause chaos on my desk when I want things to be organized. So I’ll keep the goal of having a clean desk, but limit the filing to Friday afternoon. Every day is too much, but once a week should be about right. Time will tell. I’ll check back in three months.

Rewrite your brain

If you’re having trouble achieving your fitness goals, rewrite your brain

Perhaps you’ve experienced this. At the beginning of the year, or quarter, or whatever cycle you’re using, you’re all excited about your fitness goal. You know that you can hold a plank for a minute (you’re at 30 seconds now), but it’s just not happening. You consistently fail at 45 to 50 seconds. It’s easy to feel frustrated and discouraged with consistent unsuccessful sessions. What to do? Rewrite your brain!

Don’t accept subpar results

No, don’t ever accept results that aren’t up to your standard. But you can adjust your thinking to keep you going and even improve on your performance. Your brain is an incredible thing. It keeps you going, it remembers things for you. It helps you get the rest you need, or keeps you up at night. If you’re not happy with an aspect of your life, your brain can help you figure out how to change it. Your moods are set by your brain, and you have power over your moods. It’s funny that we’re naturally wired to believe the worst. We automatically believe that we can’t do something, that we should drop down from the plank. What were we thinking?

You can rewrite your brain

But the Journal of Neurochemistry has published articles that indicate that our brains are malleable. That our brains can adapt to different environments and conditions. But how can we rewrite our brains ourselves and make ourselves believe in the positive?

Rewriting our brain is not a one-and-done thing. Remember those piano lessons? I certainly do. I was not proficient at a piece on the first reading. Practice was the key. Hours and days of practice. Practice from the beginning, the middle and the end of the piece until eventually I knew it – literally – backwards and forwards. The same holds true with our brain.

Repetition is key

We’re not going to believe anything – even if it’s ourselves telling us so – the first time we hear it. Repetition is key. That’s where those affirmations come in. Now, the same holds true with our affirmations as with the goals we set. We have to tell ourselves things we can readily believe. We might shoot for pie-in-the-sky in the long run. But at first we have to stick to baby steps.

You know that you can hold that plank for a minute. You just have to really believe it, deep down. Tell those shaking arms that there are just a few more seconds. And your quivering core can stay tight for longer. Probably not the first time. Or the second. But by the fifth or sixth session, you’re able to rewrite your brain and hold that plank for 50 seconds – 55 – a minute!

Shiny object syndrome got you?

Shiny object syndrome has you procrastinating? Just start.

Tough day yesterday

Yesterday was a tough one. My younger dogs started brawling. My old one eliminated all over the house. Our stock was short. I couldn’t find a parking place within a block of a delivery I had to make. And I couldn’t find half the stuff on my shopping list. Funny how the smallest irritation just puts you over the top. We use the single-serve applesauce in our dogs’ food – I know, we could use a big jar and just spoon out what we need. But it’s a time-saving thing. The single-serve containers are more efficient in this case. Anyway, when I returned home and it was time to start my workout, the shiny object syndrome took hold. I kept looking at my newsfeed. At my dogs, waiting for them to start in again. Anything to put off starting. But, no. I told myself. Do it. Just start.

Put your mind to a task

So I did and got in a really good workout. Once you put your mind to a task, good things happen.

But if you’re floundering about, trying to figure out a good fitness program to do, shiny object syndrome kicks in and your scheduled workout time can come and go in a flash. If you’ve promised yourself on New Year’s that since you know you need to do it for your healthy aging, you would exercise four times a week at 10:30 in the morning for 35 minutes. But you may have already broken that resolution.

Be specific

Physical Therapist Erik Krol has three tips for setting fitness goals that are completely doable. First – be specific. In our example, the exercise wasn’t specified. It’s important to do your research and find a program that you can see yourself doing for weeks. I have a library of fitness videos that I rotate through. They allow me to get a good workout in and not invent a new program for myself.

But not too specific

Second tip for fitness goals – don’t be too specific. Have some flexibility for unexpected events. If my shopping took longer than usual yesterday, I have the flexibility of switching out a shorter workout.

Enjoy the process

And third, take it one step at a time. Don’t jump ahead of yourself and do exercises you’re not ready for. Accept that fitness is a journey that you’ll be on for life. Enjoy what you can of the ride, and celebrate every small accomplishment. If you’re just starting out and you’ve successfully walked a mile for the first time – that’s definitely worth a celebration. And on days when you feel the shiny object syndrome kicking in? Just start your workout. You’ll be glad you did.

Don’t let that shiny object syndrome rule your life. You’re stronger than your distractions. Just start.

My workout was so hard today

If you do the same exercises every week, you’ve probably experienced this. One day you breeze through your workout and the next time you do that workout it’s so hard! Why are are some days so much harder than others? It happens to me, especially on my running days. I do a run/walk workout a couple of times a week and some days it’s not exactly easy, but other days my workout was so hard!

I’m gasping on the hard days

On the hard days, it’s all I can do to get to the speed I want and then I’m practically gasping for air. (Okay, that might be a slight exaggeration.) But on those days I complain to anyone who will listen, “My workout was so hard today!”

I really like it much more when I push that up button for speed and inclination on the treadmill and just get back into the story that I’m listening to. I don’t have to think about every foot placement. And I’m not watching the time for when I can push it back down.

We know that exercise is crucial for our healthy aging. But why is it so much harder some days?

Several factors at play

So, why are some days of exercise so much harder than others? According to Houston Methodist on Health, there could be several factors. If your nutrition isn’t well-balanced, you could be feeling tired and weak. But if you consume the right combination of nutrients at the right time, you should be well-fueled and have enough energy for your workout.

Your recovery from your last workout could also play a role. If you’re not fully recovered, and if your muscles haven’t rested sufficiently, you could also feel sore and not able to perform at your highest level.

And if you’re not getting enough sleep, then you absolutely will not have the energy to fly through your workout. Your body needs sleep to regenerate. Coffee doesn’t do it.

Nutrition, recovery, sleep, but also mindset

Your mood can also play a factor. If you’re distracted, then you’re not focusing on your workout and it might seem harder. If you’re feeling depressed, then not even the most light-hearted audiobook will make your workout seem effortless.

So when you say, “My workout was so hard today” it might be for one or more of these reasons. As I’ve mentioned before, the keys to success in achieving any fitness goal are having the right nutrition, exercising wisely, and having a positive mindset. Work on those and your workouts will get easier.

When everything else is out of control

Lately it seems like everything is happening so fast that there’s no time to even catch your breath. The news headlines, reactions to them. Even weather systems are coming fast and furious one right after another. It’s easy to sit and keep scrolling your social media looking for the next thing. Needless to say, that’s not healthy long-term behavior. When we’re so busy focusing on the negative we don’t pay attention to what’s going on in front of us. It’s easy to neglect our health and our home. And, again, that’s not good for our healthy aging or our resilience. So, when everything else is out of control, let’s focus on what we can control.

When everything else is out of control, focus on your health

The one thing we can control no matter what else is going on is our health. Focus on Number One. Yourself. Be sure that you eat nutritious meals and exercise. And no matter how bad the news seems to be, try to maintain a positive outlook. Those things will help you get through all of this.

We’re bombarded 24 hours a day, 7 days a week by our screens. It’s easy to forget to shop. And it’s much easier to grab a burger at the drive-through than to cook healthy meals. But the act of cooking in itself is a great way to turn off the noise from outside. When I cook – which is not every day – I’m able to be in my own little world. And when you cook, you have to pay attention to what you’re doing so that the food doesn’t burn or get too tough. So turn off the noise and cook healthy meals!

Your future self needs you to keep moving, eat right and set achievable goals.

Exercise is truly the way to control your health. Every exercise you do is paving the way for your healthy aging. That’s especially true if you truly focus on your moves and make sure you have good form to get every benefit from the exercise. A biceps curl is much more effective when you’re focusing on the muscle that’s supposed to be working.

With the noise bombardment, it’s really easy for our mindset to spiral downward. It is for me, anyway. Bad news on top of distressing happenings sure depresses my mood. I try to catch that downward trend as quickly as I can and turn off the screens. I’ll do something else on my Get Stuff Done Funtime menu. If my brain still won’t turn off, I’ll try a guided meditation. Taking a walk outside – without headphones – is another good option.

If you feel compelled to take action about something that comes up in that noise that’s bombarding you, do it. Take action. You’ll feel accomplished, like you’ve done something positive to put your life on track. Taking action for something you believe in can build your resilience, form connections and generate a positive mindset. Here’s a caveat, though. Unless that action you take directly benefits you or people you care about, put a time limit on it. Don’t go too deeply down that rabbit hole because the rest of your existence could suffer.

You can see that you have options. When everything else is out of control, focus on what you can control.

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.