motivation Archives - 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.

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.

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.

5 Ways to Create a Positive Mindset

It’s tough these days. The world seems to be getting smaller and more nervous all at the same time. With instant access to so many media sources, it’s easy to become overwhelmed. And this week has brought it all to the fore. My brain has been churning so much that I’ve had to completely check out a few times to not break down completely. And checking out – turning everything off – is one way to create a positive mindset (see below).

Why does a positive mindset matter? If you believe that things are dark, you’ll never see the light again, and you’ll never be able to do anything about it, then you won’t. You’ll be stuck in that dark place because you believe it. On the other hand, if you completely believe that something is possible, you’ll make it happen. An article in the Journal of Neurochemistry indicates that our brains adapt to changes in its environment. It’s not as simple as affirming that everything is okay, but our brains are quite malleable. And we can make that positive change happen. You’ll be happier, more productive and more resilient. Here are some ways to create a positive mindset and let ourselves get things done.

Stop doomscrolling

I found myself getting more and more depressed with each post I read the other day. I had to consciously turn my phone off to get out of that spiral. So, when things get to be too much, just turn your screens off. It can be for five minutes or five hours. Take the time you need.

Sleep

Make sure you get enough sleep. Being tired affects your mood, your productivity and your health. Stick to a consistent sleep routine. It helps.

Get one thing done

Set your priorities for the day, making sure that you choose a few intermediate steps toward your goals. You’ve developed these in the worksheet included in the Get It Done Guide. And get one thing done. Just one little thing checked off can really improve your mood. It’s so satisfying.

Exercise

I’ve said it before – those endorphins from intense exercise are real. I feel a bazillion times better after a workout. After a tough exercise session, I’m a much nicer person.

Meditate

It’s not woowoo. It really does help to center you and help your mind stop churning. A short guided meditation (download one for under a dollar here) can clear your brain and help you become more productive.

Use any or all of these techniques to create a positive mindset. They work for me.

Get Stuff Done Funtime Menu

One from Column A on your Get Stuff Done Funtime Menu to get your motivation going.

My sister and I are in the midst of switching our ecommerce platform and the stress from that, along with everything else, is taking its toll. Google has lost our online shop while we’re switching, so sales are nonexistent. Tango, my geriatric dog, hasn’t been well the last couple of days as I’m writing this. The tire pressure light in my car came on when I was on my way to a client. My motivation has fossilized. I can’t get anything done because I’m so stressed.

And then I remembered an article about the Dopamine Menu. Create a menu of courses of things that make you feel better. Do a little one – that’s the “choose one from Column A” like on a Chinese restaurant menu – and you’ll get the boost to get your motivation going. I like to call it my Get Stuff Done Funtime Menu. Weird name, right? But it perfectly describes what it’s used for. When your motivation has gone, pick up your Menu and choose something to just get something done.

There’s so much to do, but I don’t feel like doing anything. I’m scared to get it wrong. I’m scared to interfere with something that needs to happen on its own. My bank balance is diminishing. But life goes on. And I know that better days are on the horizon. I just have to get there. But how?

Enter the Get Stuff Done Funtime Menu. Because, no matter how much you want to get stuff done, if you’re paralyzed with fear, it’s not going to happen. Here’s how to unparalyze yourself.

Create your Menu

I encourage you to create your Get Stuff Done Funtime Menu when you’re not feeling stressed. You won’t be creative, you won’t think of a thing to put on your menu. So start this project when you’re calm and have about twenty minutes. Things to keep in mind: none of us has unlimited time. That’s why we create 3 columns. The Appetizer, The Main Dish, and Dessert. Yes, dessert. We deserve it. And when you don’t feel like doing anything, check your Get Stuff Done Funtime Menu – especially Dessert, knowing that if you’re serious and do Get Stuff Done, a reward awaits!

So get your completed worksheets from your Get It Done Guide and get to work. You’ve filled out a worksheet for each of your goals, and you’ll want to put items from all of your worksheets in your Menu.

The Appetizer

Each entry in your Appetizer column should take no more than 10 – 15 minutes to complete. Sorting the mail or cleaning out your sock drawer, as examples. Or for me, as an example from this morning, changing the code to the Packing Slip template on our new ecommerce platform. This should be something that doesn’t take long but ticks one little thing off the list. Don’t have a list? Check your Get Stuff Done worksheet for a small Intermediate step toward one of your goals.

Your Main Dish

Go for a walk and get some fresh air when you're feeling paralyzed.

As the name implies, the Main Dish column on your Get Stuff Done Funtime Menu should be more meaty. It could take a few hours. Again, check your worksheet for a bigger Intermediate Step toward a Big Goal. So, in my example, setting up the Rewards application on our new ecommerce site could fit the bill as a Main Dish.

Or, if you know you need to exercise but really can’t face changing for a full exercise session, call a friend and go for a walk. The fresh air will revitalize you. You’ll be in a better frame of mind when you’re done too.

Dessert

The reward for a job well done! But be careful here – don’t blow the budget or the calorie reserve. Keep the size of the task in mind when you choose a dessert – they should be in line. And your Dessert can be used as incentive for actually getting stuff done!

And when you actually do accomplish something, your mindset will be more positive. That leads to more resilience. And you’ll be happier.

Feel more energized even when there’s more to do

How to feel more energized through the day

Many days I’m working away on a project and at some point in the afternoon, it feels like I hit a wall. Do you feel that way? If you do,we’re not alone! Many people run out of juice at some point in the afternoon. Even if we start strong, we’re exposed to many stressors during the day that take a toll. And even though your motivation is strong to continue the work, if you feel like you have to curl up and take a nap, the work is not going to be your best. But, don’t feel like you have to go on feeling drained and out of sorts. And not by grabbing a candy bar at 3:00, either. Here are some ways to feel more energized throughout your day.

Eat more balanced meals

If you’re a grab-on-the-go type of person, it may be time to rethink your eating routine. When you combine protein, carbs and healthy fats for all three meals during your day, you’re set for optimum energy. Dawn Jackson Blatner, RDN, says, “The key to an energizing diet is getting the right ‘fuel mix’ at each meal.” One quarter of your plate should be whole grains, another quarter protein and the rest colorful produce, topped with a healthy fat. That way your body has the nutrients it needs to be energized all day, avoiding spikes and crashes in your blood sugar. So your energy will be stable through the day.

Take breaks

Sometimes I can work on a project for hours at a time without looking up. That’s great for the work, but when I do finally get up, I feel stiff and groggy, and my eyes have trouble focusing. When I know I’ll be in the groove I have to set a timer to make sure I take a break. The alarm on my phone works great for this. That break can be just a few minutes, but when I get back I definitely feel more energized. Even if that break is just going to the washroom or taking the dogs outside.

Move!

As I’ve written before, it seems counter-intuitive that exercise will give you energy, but even Harvard Medical School says it’s true. Your muscles produce mitochondria when you exercise, which allows your body to use the food you’ve eaten as fuel. So, more mitochondria means more fuel and more energy. A couple of days a week I exercise in the late afternoon, when my energy level is at the lowest point. After my workout on those days I actually do feel more energetic. Strange but true.

Those are just a few ways to feel more energized. On days when I have to keep working in the late afternoon, I also like to have a little snack of a few almonds or peanut butter on celery. It keeps me going until dinnertime.

Do it for your future self

This is for whatever it is you don’t want to do today. Don’t want to exercise? You don’t want to eat nutritious food? Or you don’t want to work on that project you’ve been putting off? I get it. Some days it’s all too tempting to stay under the covers, eat chocolate and chips and binge Emily in Paris or whatever show you’re into. But think about how you’ll feel tomorrow. And all the tomorrows after that if you don’t show up for yourself. It’s easier to not do the things. But those things will stay the way they are. You’re not going to get the benefits from exercise. Your body will not get the vitamins and minerals from the healthy food. And you’ll still have that project hanging over your head. Do it for your future self.

How your future self will feel

Think about how you want to feel in the future. For me, I want to feel no pain, or at least less pain. Also, to be able to stand tall and not hunched or with rounded shoulders will be good. I’d like my legs to be able to hold me up, and my core to be strong and stable to share the load. I want to breathe freely and not get winded when I walk. Does this sound good to you? For our healthy aging, this doesn’t seem to be an outrageous goal.

The food we eat is reflected on the outside

What goes into our bodies should be good for the outside as well. The food we consume has an affect on our bodies – inside and out. Our skin reflects the good nutrition that goes in. We feel better when we eat nutritious food. Of course, I’m not going to say no to a piece of good chocolate, but on the whole I try to maintain a healthy diet.

Working toward a goal keeps us resilient

When we work toward a goal, even just for a little bit every day, we’re being optimistic for the future. We’re happy when we have an objective. And creating achievable goals keeps us focused on that future. We want something to have happened to make a better future for ourselves. That’s what goal-making is about. And if you’ve set goals in the past but not achieved them, then download the Get It Done G u ide. It’ll help. Seriously.

So keep on working toward goals. Exercise regularly. And eat good food. It will show in your future self.