fitness Archives - Fran's Fitness Over 50

Clarify your priorities

An old tool, but a good one for clarifying priorities

We’re getting close to that time of year when everyone seems to be talking about resolutions and goals for next year. I do this all year, because life doesn’t automatically change on December 31 and I have a whole new set of priorities. But many people stand by the New Year’s Resolution thing. Regardless, this is an exercise that everyone does at some point.

Here’s an old tool, but a good one, for clarifying priorities. Steven Covey, author of The 7 Habits of Highly Effective People, coined the term for the process from a speech given by Dwight D. Eisenhower. The Eisenhower Decision Matrix, or Urgent-Important Box, helps clarify priorities and determine the order tasks should be performed. I like this because it shows at a glance how we view problems. I’ve changed the matrix a little to suit the task of goal-setting.

First step – list the tasks that need doing. In order to prioritize our tasks we have to know what they are. Spend a couple of days on this – writing the tasks down as you think of them. I’ll be brushing my teeth at night and I’ll think of something that needs to get done. That’s why I always keep my trusty notebook with me. The next morning I’m usually able to decipher my cryptic notes. So spend a couple of days thinking before you start to set your priorities

Urgent or Important?

Top-left, or front and center, are the things that are most important – the things that have consequences if they’re not completed. For us, if the doctor tells us to lose 50 pounds or we’ll die, that’s most urgent and imporant. These usually come to mind right away. We schedule everything else around these urgent and important tasks.

Important but not urgent tasks are those you still want to complete. These are the tasks or goals that you believe will set you up for success or happiness. So schedule your intermediate steps for these. If mastering the side plank will make you feel incredibly strong, schedule those mini-goals right on your calendar. Modify for a week on elbow and knee with your foot on the floor. Then lift the foot. When you’re ready lift onto your elbow and stagger your feet for the side plank. Then stack your feet, then lift onto your hand – you get the idea. You’re building your arm and core strength, and you’ll be making strides if you follow your schedule. And, by the way, this is an empowering pose. You’ll feel unbeatable.

Those urgent but unimportant tasks – like dusting – can be avoided or delegated. If you want your house cleaned before the holidays, hire a service.

And the tasks that are not urgent and unimportant can be put on your list for when you have an extra five or ten minutes between other tasks. Or if they’re fun tasks, like reading a chapter in that library book, you can fit that in as your little reward for achieving a mini-goal.

It may seem like an overwhelming job to prioritize all the tasks you have to do. But clarifying your priorities is an important step. So, don’t panic and set yourself a reasonable time to get it done. The Eisenhower Matrix can be a valuable tool. And then starts the really fun job of achieving your biggest goals.

That virtuous feeling

When you really don’t want to do something that you know you should, it weighs on you. Like cleaning out that junk drawer or your closet. Or exercising. Nothing earth-shattering, just something that’s on your list for today but you really don’t want to do it. I can waste lots of time doing things other than the thing I’m supposed to do, until there’s no more time. Did you ever feel that way? And then I feel guilty the rest of the day. But when I do that thing, afterwards I get that virtuous feeling.

You know, that “I did it! I exercised. And I’ll bet you didn’t!” kind of feeling. And that deserves a celebration. One of those mini-rewards I’ve talked about that keeps you doing the things you should be doing.

I know – if it’s stuff we should be doing anyway, why reward it?

A little push

Knowing that a celebration is coming can give us the little push we need to start. I’ve talked about this before, but knowing that I get to listen to an exciting audiobook helps to get me on the treadmill. I am not a fan of running, but I don’t actively despise it like I used to. That’s mostly because of the audiobooks. It takes a while to finish a book, but listening to them keeps me coming back.

But why do we put off doing things

Most of us have a tendency to procrastinate doing things we should do. But why? Psychology Today has identified a few factors that lead to putting things off. A lack of motivation is one. I remain completely unmotivated to clean off my desk, despite numerous attempts at it. I just don’t feel the need. No one has to look at it but me. And as long as I can find the things I’m looking for, and don’t spill my water, I can’t see that it matters. If someone can persuade me otherwise, I’ll be happy to listen to them.

On the other hand, for people who are unmotivated to exercise, there are plenty of reasons for them to do so. But if they don’t see the benefits of exercise, nothing anyone can say will persuade them. It could be that they’ll need a bigger push to lace up their sneakers.

The rumination spiral

Another reason people put off doing things is that they’re caught in the rumination spiral. If they believe they need to lose weight but have been unsuccessful in the past, they’ll be stuck in that dark spiral of “I can’t stick with a diet.” “I had a piece of chocolate. I’m done.” If they’re caught in the web of negative thoughts, of course it’s awful, and the only way out is for that person to change things up.

One small change can make a big difference

It’s easy to say, of course, but very difficult to accomplish. But just one small change of thought can make a big difference. Smile at yourself in the mirror in the morning. You made it to your feet! It’s a good thing. And that can spark more changes. Just a little optimism can put a different spin on your day. Plus, it can boost your happiness and resilience.

Go ahead and do something positive. Something small. Throw out a scrap of paper I don’t need. Smile in the mirror. Take a walk. And you’ll get that virtuous feeling.

Positivity is overrated

Don’t develop a positive mindset, develop a belief mindset

Positivity is overrated. It’s really not a good thing to be a Pollyanna. It’s not enough to be positive. Pollyanna was just a book (also the main character. Pollyanna is a novel by Eleanor H. Porter, published in 1913). These days, a “Pollyanna” is someone who finds the positive in everything and finds something in every situation to be glad about. The last few weeks I’ve been talking about mindset, and how you can change your own to help you become more resilient and even achieve your goals. So you might think that all you need is a positive mindset and you’re on your way to rainbows and unicorns.

No unicorns yet

But getting to the finish line takes more. Yes, you need a positive mindset, but you also need a deep-seated belief in yourself and in what you’re attempting to achieve. Your mindset is more than stating that you’re being positive. Or even that you believe in what you’re doing. It’s your taking action every day toward your goal, in keeping with that mindset.

If you have a goal to be active every day, then saying to yourself, “I know I can move every day!” doesn’t really accomplish a whole lot. But, if every morning you wake up and walk for 20 minutes, that’s not a huge investment in time, but it lays a solid foundation for success in achieving your goal. It also goes a long way toward your healthy aging – putting your health first – and toward improving your resilience. You’re demonstrating that you do what’s needed every day to achieve your goal.

Positivity had no place when Tango was young.

My dog Tango started out as a reactive, biting, snarling, shark of a puppy. He was 11 months old and hostile to everyone and everything except me. Tango let me do anything to him. When I first met Tango at his breeder’s home, I had no idea of his real personality. It was a controlled environment and so I didn’t realize until I brought him home what a challenge he would be. I had plans for Tango – we would train and compete in Agility and he would be fantastic.

So I brought Tango home, full of positivity and dreams. And then reality hit. No Agility training for Tango – at least not until he was able to go out in public without trying to lunge at and bite everything in sight. I had to shift my beliefs. Tone down that positivity.

Deep-seated belief leads to work

I still believed that I could turn Tango around. So we trained. And trained. For months. I went out with him, getting him used to the world, or my corner of it. I shifted my mindset from blind optimism and positivity to belief that it was in my little dog to be a great partner. I paired that belief with a realistic plan of individual training and then group classes. That plan was ever-changing, depending on what Tango and I needed for the next few weeks.

And with that shift came new challenges. I was able to try new things and introduce new places to Tango. The group classes were always challenging since I had to be ever-watchful. But I believed that we could still be successful and so we persisted.

Reality now.

Positivity is overrated, but belief and working at it every day brought the goals to fruition.

Flash forward to today. Tango competed in both Agility and Rally (a slightly slower dog sport) through the Master Classes. The photo is of Tango competing in Agility. He got more ribbons than I want to count, and more titles than any other dog I’ve owned. He’s sixteen now, and spends most of his days snoozing in a comfy bed.

But if I hadn’t had the deep-down belief that we could actually do it, Tango might not have made it past his first year.

Positivity is overrated on its own. But pair positivity and belief, and a willingness to work at the goal every day, and there’s no telling what you can achieve. It worked for Tango’s reactivity and it will work for your fitness goals.

Playing games to boost fitness

Every evening after work I play games – do puzzles, actually. There’s Sudoku, a picture cross game, and another painting game. Sometimes I fit in a game or two of Spider Solitaire as well. I love my puzzles. After lunch, I play a hidden object game. I tell myself it’s to exercise my focus away from the floaters in my eyes, but it’s really fun. I love my games. And the last few years, lots of people are playing games to boost fitness.

Tech to track fitness

Do you use an app that tells you how intense your workout was? Or do you follow an exercise program online? Some even use virtual reality to follow an exercise program. That’s definitely playing games to boost fitness.

Do you wear a smart watch that tracks your steps during the day? Does it assess your sleep? You’re playing games to boost fitness. When your watch tells you that you’ve hit your goal for the day, how do you feel? Does your watch send you confetti and congratulations? There’s that hit of dopamine. It makes you want to pump your fist in the air and say, “Yes! I did it!”

It gets you off the couch

“I’m always going to be a fan of anything that gets people moving,” says Laura Girard, CPT, a trainer and online fitness coach. If an app or a VR set gets people off the couch and exercising, it’s a really good thing. Some of the newer virtual reality technology even has the capability of assessing your form as you perform the exercises or go through the active game. That’s certainly more affordable than hiring a personal trainer, if you’ve already got the VR set.

Alternatively, playing active video games can also get your heart rate up while you’re fighting bad guys. Anything that gets you moving is good – even if it’s playing a fantasy role-playing game. Maybe especially if it’s a fantasy role-playing game!

Provides accountability and motivation

The tracker you wear also provides the accountability and motivation that you need to progress toward your fitness goals. Your watch may give you sound or display notifications, and Lauren Cook, PsyD, a clinical psychologist says, “I think a lot of people are more active because they want to get that dopamine kick of seeing that they closed their rings or hit a step goal.”

But at least one field experiment found that, while the tech provides immediate gratification and keeps us accountable in the moment, it doesn’t provide lasting habit-forming effects.

Tech is not the answer for everyone

And tech may not be the answer for everyone to boost fitness and create long-lasting habits for our healthy aging. People can stress over too much tech or obsess over the data it provides. But tracking our goals and our progress is still incredibly important. But no matter how you’re tracking your progress, be intentional about the goals you track. Don’t try to track everything. And if you’re wary of the tech, the pen-and-paper route is still valuable. The Basic Workout Tracker is a great start. And for some it may be even better. It’s the route that I take. I actually did add a pedometer app to my phone, but I hardly ever have my phone on me, so it’s not much use. When you have your goals written in your own handwriting on a piece of paper, you could be even more likely to achieve them. You’ll still get that dopamine zing when you’re able to check something off on your page.

So games and tech are certainly fun, but playing games to boost fitness is the smart way to use today’s tech for our healthy aging.

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!

Is it possible to lose weight without drugs

Last week’s post defining fitness, struck a chord with many. But people ask if they can get fit while still overweight. And if so, is it possible to lose weight without drugs? I maintain that it’s not only possible, but many people are succeeding, even at our age.

A word about weight-loss drugs

Many researchers, physicians and prescribers consider the newer weight-loss drugs long-term solutions. They see obesity as a chronic disease. Their patients will always have the disease because there’s no cure. The drugs address the symptoms, not the underlying cause. So people can, conceivably, stay on these drugs forever.

Do people have to stay on drugs forever?

But many people, including those over 50, choose another path. I did some looking around, and found out about a lady, let’s call her Angie, who’s been successful without drugs. “I’m 62. Over the last 2 years, I have lost 130 pounds by basically reducing portion sizes to ‘kid’s meal’ at a restaurant and taking my little black cat for walks around the trailer park. First time I’ve been less than 200 pounds at 5’7″ since I was 18.”

And another lady, let’s call her Patricia, who said, “I’m 5’7” and 55 yrs old and am in the process of losing 163 lbs. I have now lost 33 lbs -watching portions and stopping when I’m actually full…. Losing about 1-2 lbs a week (soooo slow but I will take it)….and have 130 lbs to go.”

So, eating right and exercise are the keys to getting fit. Even just taking walks around the trailer park counts as exercise – in a major way! And Angie’s cat is getting the benefits too. This is how you lose weight without drugs. Neither method is good or bad. One is not better than the other. But many people prefer not to take drugs unless it’s absolutely necessary.

A commitment

If you have a lot of weight to lose, the prospect of losing only 1-2 pounds a week is daunting. You see a future of unhappiness and dreary days with boring food. Food is a pleasure we all look forward to every day. We humans need to eat. And adding variety to our meals is one way to add happiness. There are a zillion healthy options when it comes to mealtime. If you’re bored with your usual diet, check out other countries’ cuisines.

That’s not to say that you have to deny yourself. In fact, you know that I’m a proponent of never saying no to a craving.

There’s also a commitment to exercise. There’s nothing I’d like more than to be a sedentary hermit, but all the experts agree that movement is vital. If you’re like me, but have gone the sedentary hermit route for a while, I’ll bet you hurt when you do get up from your comfy armchair. Stairs are probably an issue, too. Get moving! It really does help. And it’s important for your healthy aging. Those experts have that title for a reason.

So, drugs are not required for weight loss. But a positive mindset is. We’ll talk about that next time.

What is Fitness?

Technically, it’s still the beginning of the year, so many of us are still in our goal-setting phase for the quarter or the year. I thought it was appropriate, since I call this site “Fitness Over 50,” to explore exactly what is fitness. What does fitness mean to us, people who are middle-aged or perhaps older.

I did a search and, not surprisingly, there are quite a few meanings for the word. Fitness, according to Cross Fit ”comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter.” Yikes! That definition seems a bit extreme for most of us, entering this stage of life. But if you aspire to these qualities, then definitely go for it.

Physical fitness, according to MIT Medical, “Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best.” A definition like this is one I can get behind. Fitness “enables us to perform up to our potential,” so it’s different for everyone. Everyone has a different potential and, it can be argued, it’s something that we can grow and change as our lives change.

Fitness is personal

But the definition I relate to the most comes from Sharecare: Fitness is a very personal term! Fitness is having a healthy mind, body, and spirit to allow you to maximize your potential and help others maximize their potential. Your definition of fitness will be influenced by your interests, physical abilities, and goals.”

Fitness is mind, body and everything in between

To me, fitness combines every aspect of your being. From what’s on the outside to physical organs on the inside, and even to your thoughts and beliefs. Fitness is the ability to live every day with joy and meaning. Those are very personal ideas too: how one person experiences joy can be very different from another. And the meaning of my day can be as simple as playing with my dogs or as deep as writing a (hopefully) well-thought article on fitness.

So, “what is fitness?” is different for everyone, but I think there are some commonalities. Being fit is the ability to do the things you want to do when you want to do them. I exercise so that I have the independence and the mobility to do exactly that – what I want. I set goals to have a path forward. When I have a path forward, I can plan my days and be happy. I’m optimistic that I can achieve my goals, and that makes me even more resilient.

You decide what being fit is for you

Being fit may include looking and feeling good, but it’s much more than that. Everyone has their own definition of fitness, and you can use that definition to maintain your motivation. It’s what can get you up in the morning, ready to lace up your sneakers or dive into a meditation session. The fact that you are fit will help you get through tough times and look forward to the future. You know that even when things feel hard – like lifting a 30-pound weight – you can take a deep breath and do it. When you’re fit, you automatically do things for your healthy aging. It’s not even a conscious thing. When you’re fit, you move – and move forward.

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.

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.