Health & Wellness

Crossfit, Yoga, Running, Exercise after 50, Eating, Body Image

Fitness Over 50 | The Walking Half Marathon

Fitness Over 50. It can be a struggle. Our bodies don’t move as they once did. It takes lots of work and discipline to keep those extra pounds from appearing and sometimes that feels like a losing battle. My friend, Kim Taylor, has been there. Here’s her Fitness Over 50 story and how she reached her goal of completing The Walking Half Marathon.

This post contains affiliate links for your convenience. If you make a purchase through one of my links, I will receive a small commission at no extra cost to you.

This post is not an endorsement of any weight loss or exercise program. It is meant for informational purposes only. Always check with your healthcare provider before embarking on a new diet or exercise program.

Thirteen years ago, Kim Taylor had reached her Weight Watchers goal weight and life was good. She was healthy and thought that she was just where she was supposed to be. Mission accomplished. Done and done.

Fast Forward to Christmas 2016. One gift she received was a lovely golf shirt – size XL. Size XL and it was TOO TIGHT! What happened? Well, like for many of us, life and everything that goes with it got in the way of Kim maintaining her good health habits and Kim had gained all of the weight back. She knew it was time to do something.

So in January 2017, she joined Weight Watchers again and was committed to regaining her health and best weight.

But this time was different. This time there was social media, specifically Instagram, where she found inspiration to stay the course and meet her goals, even on the hard days.

In addition to her Weight Watchers eating plan, Kim added exercise – specifically walking. Using her Apple Watch, she tracked her steps every day, increasing them as time went by.

Kim soon discovered Stepbet – an online app that helps you to set a step goal, BET on yourself and if you get all your steps in, win a cash prize! Now that is motivation! Getting paid to exercise!

Fitness Over 50 | How Does Stepbet Work?

When you download Stepbet, it helps you set up walking goals. Kim’s goals for her first Stepbet game was to walk 7,200 steps a day 5 days a week and 8,500 steps two days a week. She would make a cash bet on herself and if she met her goals, would win part of the “pot”. Stepbet games usually last 6 weeks. Every time one game would end, Kim would start a new one, adding 300-500 steps per day each time. As she set these goals, her step goals increased rapidly. Here’s how she progressed:

2015 – Averaged 4,600 steps per day

2016 – Averaged 4,500 steps per day

2017 – Started Stepbet and averaged 13,100 steps per day

2018 – Averages 15,300 steps per day

So as you can see, the motivation of the Stepbet game was a big catalyst in helping Kim increase her steps!

The Walking Half Marathon | How She Trained

In January 2018, it was time to set a new goal. Kim saw an advertisement for a Walking Half Marathon the next month. She signed up, finished her current StepBet game and began a different training process, without StepBet.

The Walking Half Marathon training involved taking longer walks at a faster pace. She did LONG walks on Monday – starting at 7 miles and increasing a mile or two each week. This got her to 13 miles on her long walk days two weeks prior to the marathon.

Tuesdays – Day off from walking and took a class at the gym.

Wednesday –Sunday – Walk between 5-8 miles per day for 4 of those days.

On February 24, 2018, Kim met her goal of completing a walking half marathon.

She is such an example of setting small goals and when she reaches them, setting another. I asked her a few questions about her experience and here’s what she said:

What was it like to meet your goal of Walking A Half Marathon?

It was completely exhilarating! Crossing the finish line, seeing our best friends and my husband there filming me – taking pictures and cheering me on was like nothing I can even describe accurately. I was AWESOME and I am SO PROUD of myself!

What health benefits have you gained through changing your eating habits and regular exercise?

I have great blood pressure. My cardiovascular health is amazing and at my last stress test, my heart doctor could not believe what great shape I am in!

What do you tell yourself on the days that you “blow it”?

Tomorrow is a new day.

What would you tell others who might want to add walking to their exercise routine?

Go get fitted for good shoes! I buy my sneakers at Soul 2 Sole and the employees are awesome! They were thrilled for me and my half marathon accomplishment.
You will get blisters and you need to get pedicures to keep your toenails short. Nothing hurts worse than long toenails hitting against the end of your shoe.
Listening to music while I walked wore thin for me. I started listening to podcasts and have progressed to AudioBooks! I love them!
Don’t give up! I did not start out walking 6 miles per day. It takes time and effort and just don’t give up!

Remember how Kim used Instagram to get inspiration from others to meet her goals? Well, she is on Instagram every day inspiring others to do the same. That’s where I “met” her and I am inspired and encouraged every day by her positive outlook and encouragement. Follow Kim here.

You might also like:

10 Ways To Keep Your Daily Walk Fun

Fitness Goals Over 50 | Running A Marathon

August 28, 2018 8 comments

Group shot of people running a marathon with an overlay that says Fitness Goals After 50 | Running A Marathon

Health & Wellness

Fitness Goals Over 50 | Running A Marathon

Sue Loncaric is an Australian blogger and the inspiration behind Sizzling Towards 60 and Beyond. She writes about positive aging and embracing health in all areas – body, mind, spirit and in our relationships. Today, Sue brings us the first guest post in my new fitness series: Fitness Goals Over 50 | Running a Marathon.

I ran my first marathon at 55 years old.

Do you shy away from leading a fit and active lifestyle because you think you are too old?

Are you placing limitations on yourself by focusing on your age rather than your ability?

If you answered ‘yes’, then I hope that after you read my story you might be inspired and motivated to make some healthy lifestyle changes and start living life to the full.

Like many young girls, growing up I did dancing – ballet, tap, jazz and highland dancing. I then achieved my dream and opened a ballet studio at 15 years old, which I continued for about 15 years.

I was never athletic at school and tried to keep fit with aerobics back in the 80’s after I had my family. However, like many, life took over and I just didn’t have time (my excuse) or MAKE the time to keep fit and healthy. I would probably rate myself around 3.5 stars for health and fitness back then.

Of course, now I am 60 and over the last 10 years, my attitude toward health and fitness has certainly changed. Having lost my Mum at 60, Dad at 66 and my brother more recently at 65, all to various forms of cancer, as I neared midlife I was very conscious that I needed to make sure I did all I could to live a healthier lifestyle.

I wish I had known when I was 30 what I know now but the important lesson I have learned is it is never too late and we can achieve anything if we stop placing limitations on ourselves.

Fitness Goals Over 50 – When did I catch the running bug?

Just before I turned 50, I worked with some girls who were almost young enough to be my daughters. The wonderful thing was they never thought of me as an older person. I was Sue, the individual. They encouraged me to start running and booked me into Bootcamp, 2 mornings per week.

When I reminded them of my age and that I was old enough to be their mother, they wouldn’t accept it! I have these girls to thank for starting me on the running path, having the confidence in my ability and not accepting excuses such as ‘I’m too old’.

I then started running with some ladies I met through my daughter. We call ourselves the Saturday Sisters and are still running together each week 8 years later. One Saturday I told them I wanted to run a marathon before I turned 55. I had run a half-marathon at 50 and so my next goal was the full marathon.

Once I had told them my goal, my pride would not let me back out and so I started training and preparing. My friends trained with me for the long runs and one of them actually entered and ran the marathon with me.

At 55, I ran a full marathon. Crossing that finish line, to the cheering of my husband, daughter, and friends, I felt such a feeling of elation. I had achieved my goal in the time I wanted and although I was tired it couldn’t overshadow my excitement and happiness.

I know that running isn’t for everyone but that shouldn’t be an excuse not to include daily movement in our lives. The key is to find something you enjoy and can have fun with, and you will be more likely to stick to it.

Need help evaluating an exercise program to see if it’s right for you? Get my Exercise Evaluation Checklist.

Fitness Goals Over 50 | 7 Tips for Achieving Your Goals

Although I ran a marathon, you might have a different health or fitness goal. I would like to share with you 7 tips to help you achieve any fitness goal after 50. These tips are based on my marathon training but basically can be adapted to any fitness goal. You don’t need to run a marathon to be fit and healthy!

Disclaimer: Sue Loncaric is not a physician and any information provided here is not meant to be a substitute for medical advice. Please consult your healthcare professional before embarking on any exercise plan.

Make the commitment

Nothing is achieved with a half-hearted attitude and if you set a goal you need to make the commitment. This means putting into place a realistic training program, eating well and being mentally committed. In some ways, you need to be selfish because so much time is required to train for a big event

Get the okay from your doctor

Before you start any new form of exercise or increased training after 50 you really need to have a full medical checkup and get the approval from your doctor. If you haven’t been active for a while, this is vital as it is easy to pull muscles or sustain injuries. You need to build up your fitness and this takes time.

Have a support group

I could not have achieved running the marathon without my husband. He accepted and encouraged me to achieve my goal and helped by preparing healthy meals and putting up with me getting out of bed at 4 am some mornings to fit a run in before work. If I didn’t feel like training, he would encourage me and remind me of what I was working towards.

Read Sue’s Post: 5 Reasons It’s Better to Work Out In A Group

My Saturday Sisters were so supportive and trained with me each week. Working out with a group of friends helps to motivate you to keep going. This was vital as the longer runs kicked in as running 38 kms on your own can be difficult. As I had made a commitment to meet them at a certain time for a run, I would make sure I was there.

Ask for professional help from a personal trainer if you aren’t sure where to start.

Take baby steps, form the habit and achieve your goal

When you have made the commitment to your goal, it is easy to get carried away with the initial enthusiasm, only to find that soon that enthusiasm starts to wane. Breaking the goal into baby steps allows you to achieve at a regular rate, celebrate the success and keep moving forward to the end goal.

When I first started running, I couldn’t run more than 25 meters between two lamp posts which wasn’t very far at all. I made the goal to start by alternating walking and running. For example, a 5 – 10-minute walk to warm up then a jog then back to walking. I gradually increased the distance I could run.

By taking it slowly and adding distance each time I ran (or walked) I felt like I was achieving something more. This, in turn, motivated me to keep going. It also gave my body time to adjust and build up strength for longer walks or runs. You might also like to read my posts on Walking Your Way to Fitness from Beginner to Advanced Levels.

Strength training and Stretching is important

Strength training is so important after we reach 50 because it strengthens our bones, improves our posture and helps reduce the chances of osteoporosis. Strength training improves core strength so I made sure that I did some gym work revolving around that. Exercises like the plank, tummy crunches, squats and light weights all helped to improve my overall strength in addition to the running.

Yoga and stretching also helped to reduce the chance of injury and keep my body flexible and my mind calm.

Educate yourself about what fuel your body needs

Having never run a marathon before, I researched training programs from the internet and found one that would be suitable. I needed to educate myself on what foods to eat to provide me with enough energy during the training runs and also the marathon itself.

To be totally fit you need to vary the type of exercise and watch what you eat to help your body perform at its optimum level. My husband was great and made sure I had everything I needed to keep up the energy levels.

Keeping hydrated was a top priority so getting into the habit of drinking enough water each day was vital. It also meant giving up alcohol which dehydrates our bodies. Save the champagne for when you have achieved your goal.

Taking a rest day or two to help the body recover is vital as is getting a good night’s sleep. This is the time the body repairs itself so make sure you factor in days to rest and recover.

Believe in yourself – Mental strength is the key

To me, this is the most important tip of all. When we reach midlife we start to focus on the number rather than living life. We start to question our ability and our self-confidence can take a dive. It can be daunting trying something new.

Setting a goal and working through these tips will build resilience, self-confidence, and motivation.

What is one thing you can do today to start living a healthier and happier lifestyle?

You might also like:

10 Ways to Keep Your Daily Walk Fun

Fitness Over 50 | Are These Popular Programs For You?

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June 18, 2018 21 comments

Health & Wellness

10 Ways to Keep Your Daily Walk Fun

#advertisement I received compensation from Dr. Scholl’s® to write this post. All opinions are entirely my own. #CustomFitRelief #DrScholls

Are you a walker? If you are, good for you! Walking has so many health benefits. Improved blood pressure and cardiovascular health. Weight loss. And did you know that a daily walk can also boost your mood?

If you’re a walker, I know that I don’t have to convince you. But there are two things that can sideline even the most devoted daily walker. Boredom and pain.

Let’s tackle boredom first. Do you ever feel like you get into a walking rut? You take the same route every day. Listen to the same playlist. BOOORRR-INNGGG! It’s not long before you’ve lost the motivation to get up off the couch and WALK. Let me offer these suggestions and give you 10 Ways To Keep Your Daily Walk Fun and Exciting.

Change your location

If you walk in your neighborhood, try exploring a new one. And while you’re at it, take some pictures of the landscaping and houses. These can serve as great ideas if it’s time to paint your house a different color or try something new in the flower beds.

Go to a city park. You probably know of the parks near you. But you can also look at your local Park’s Department website to find some parks that are new to you with walking trails or other amenities.

Go to a garden or arboretum. There may be a fee to get in, but what a great opportunity to enjoy the natural beauty of plants and flowers that are native to your area.

Do you live in the city? Take a walk downtown early on Saturday or Sunday morning. And stop for coffee afterwards.

Does your city have a tunnel system? I live in Houston and there is a huge underground tunnel system connecting many of our downtown office buildings. It’s kind of a city unto itself and a great place to walk. Also, the perfect location if the weather is too hot, too cold, or it’s raining.

Live near water? Take a walk along the river, bayou, on the boardwalk, or around the lake.

Walk with friends

Join a walking club. Having a dedicated time for a walk with others is motivation to never miss your daily walk. Don’t know of any walking clubs in your area? Check Meetup.com or start one of your own.

Set a goal

Set a goal to work up to 10k steps a day or to walk for 30 minutes a day.

Download a new app

There are apps to help motivate you in a number of ways:

Tracking your mileage.
Creating routes for you.
Providing playlists based on your taste in music and distance you’ll be walking. And they even feature music to help pace your walk.
Apps that PAY you to walk! They track your distance and pay you with their “currency” that allows you to buy things from their store.
Apps that donate to charity a certain amount for every mile you walk.

Learn while you walk

Listen to books and podcasts while you walk.

So are you motivated to change up the routine and get out there and walk?

Then let’s talk about the other issue that gets in the way – PAIN in your feet, knees, or lower back.

Do your feet hurt or do you have pain in your knees? Pain like that will certainly keep you from walking. And if you’re on your feet a lot, this type of pain is common.

But there is a solution! Dr. Scholl’s® Custom Fit® Orthotic Inserts can help by providing immediate and all day relief for the foot, knee, or lower back pain you may experience from being on your feet.

I purchased my Dr. Scholl’s® Custom Fit® Orthotic Inserts at Walmart.

How does Dr. Scholl’s® provide a custom fit? They do it through their Custom Fit® Kiosk that uses over 2,000 pressure sensors to create your Custom Footmap – identifying your arch type, foot length, and unique pressure points. In under 2 minutes, the kiosk evaluates all this data and recommends the Custom Fit® Orthotic Inserts that are right for you!

At my local Walmart, the Custom Fit® Kiosk is next to the Pharmacy. You can find a Custom Fit® Kiosk near you here.

It was super easy to use.

Just step on it and press “start” to follow the instructions on the screen.

2. Grab the black bars in front of you.

Lift your left foot so that all the weight is on your right foot.
Put your left foot down and lift your right foot.
Put your right foot down and you’re finished!

In a couple of minutes, the Custom Fit® Kiosk told me that I had a high arch and a high level of foot pressure and recommended just the right Custom Fit® Orthotics for me!

Dr. Scholl’s® Custom Fit® Orthotics have 4 layers, each providing a different benefit. Together, these layers provide support and cushioning that are custom fitted to your feet, immediately relieving foot and lower body pain and providing you with all-day comfort.

When I first put on my walking shoes with Dr. Scholl’s® Custom Fit® Orthotics, the cushioning and arch support were incredible. I felt like I could wear my shoes and be on my feet all day and be very comfortable. If you are a teacher, nurse, busy mom or anyone who stands a lot, you have to try these!

Dr. Scholl’s is offering a $10 savings after purchase at the Custom Fit® Online Rebate Center AND a money back guarantee. Visit Dr. Scholl’s® Money Back Guarantee Page for more information the 90-day guarantee.

So, if you have pain that is keeping you from your daily walk, you have nothing to lose! Visit the Dr. Scholl’s Custom Fit® Kiosk at Walmart and get fitted for your Dr. Scholl’s® Custom Fit® Custom Orthotics today!

October 28, 2017 22 comments

30 Day Reset | Drop the heaviness in body, mind & soul | nutrition+movement+mindset

Health & Wellness

30 Day Reset | The Non-Diet Program to Transform Your Body, Mind & Spirit

The new school year has started and even though my kids have been out of school for many years, I still look at this time of year as one of new beginnings. A time to refocus on my goals and priorities – especially my health. And when I talk about health, I mean everything that embodies us – physical health, mental health and spiritual health. It’s a good time of year – coming off the summer travel and celebrations and prior to the holidays to do a total reset. A 30 Day Reset. A 30 Day Reset of my body mind and soul.

I believe in The 30 Day Reset SO MUCH, that I became an affiliate for the program. That means if you purchase The 30 Day Reset, I’ll receive a commission at no extra cost to you.

What is the 30 Day Reset?

I should start with what it’s NOT! It is not a diet program. My goodness, when I started this I felt like I had been following some kind of DIET/Program/Food Rule list since my youngest child was born – 28 YEARS AGO!!!!

It is a Nutrition + Movement + Mindset program that will help you focus on self-care and dropping the heaviness you feel – mind, body, and spirit.

Sound kind of “Woo-Woo”? Yea, it did to me too. But Sally Twellman is the real deal. She is a Registered Dietician (which means anything she teaches about nutrition is backed by science and not the latest diet fad) and a certified life coach. Because let’s face it, if we are going to focus on our struggles with weight and health issues, we can’t just read a book or follow a bunch of food rules. We have to start with how we think about ourselves, our lifestyle and the things we’ve been telling ourselves about diet, nutrition, and exercise.

30 Day Reset | My Experience and Results

I did the 30 Day Reset last Spring and continued with one on one coaching from Sally to help me with some health issues. Frankly, I didn’t always like the body I saw in the mirror, but I was so over worrying about it to the point where I was willing to go on another diet. Why would I? My “28-year diet” had left me heavier than I had ever been!

However, when I had routine blood-work done a few months ago and found that I was dangerously close to being pre-diabetic, that got my attention! I needed to do SOMETHING!

Since doing the 30 Day Reset and working with Sally:

I have lost 5 inches.
I’m down a size.
I no longer struggle with binge eating or night eating which were 2 big things for me.
I go out to eat more, order what I want (no more Chicken Caesar Salad for me!) and enjoy it.
I cook food that I enjoy and leaves me feeling satisfied.
I exercise because it FEELS GOOD – not because I’m trying to burn off the calories I consumed in that big piece of chocolate cake.
I have learned to recognize stress in my life and find healthy ways to deal with it.
In addition to nourishing my body with food, I’ve learned to pay attention to the things that nourish my mind and spirit and take the time to nourish myself in those areas EVERY DAY.
I have learned to take care of myself and not to neglect my health, my spirit, my creativity and things I enjoy in order to care for others. Yes, I do care for my family. But I care for myself FIRST so I can fill up my own well. I am then able to care for others in a healthy, non-resentful way.

How do you know if the 30 -day Reset is for you?

The 30 Day Reset is Perfect if you want to…

Jump Start Your Weight loss
Increase your Energy
Stop Your Cravings and Emotional Eating
Start allowing your body and intuition guide your food choices (drop the food rules!)
Begin to feel Healthy and Confident in your body right now(!)
Transform your body and your life from the inside out!

[bctt tweet=”30 Day Reset | Drop the heaviness in your mind, body & soul | nutrition+mindset+movement” username=”MySideof50″]

The 30 Day Reset Program Options

Option 1 – 30 Day Reset Basic Program

Comprehensive Nutrition and Lifestyle Guide
With over 40+ Recipes
Exercise guide that allows you to choose fitness track that meets your specific goals (fat loss, muscle gain, improve health)
Nourish diary to help you dig deep and transform during the 30 Day Reset

Option 2 – 30 Day Reset Transformational Program

I recommend this option

+ Basic Program

+ Daily Wellness Inspiration and Knowledge.

Each day of the 30 Day Reset, you will receive new and life changing wellness wisdom, to help you create massive shifts in all aspects of your body and your life. Remember this isn’t a diet program, this is the start of your whole life transformation –> the body, mind and soul kind!
- Some of the Daily wellness topics include:
  - Intuitive and Mindful Eating Principles
  - The latest health and body transformation research (exercise and nutrition)
  - Time management tools to help you create more flow in your life
  - Movement and Exercise Tips
  - Sleep Hygiene information
  - Stress management tools
  - Meditation guide for beginners + guided meditations to get you started on your journey to total enlightenment.
  - Success mindset tools

+ Weekly Live Group Coaching

Weekly Live group coaching calls where I will dive deeper into the daily topics & answer your burning Reset questions! (during Reset period)

+ Access to the Exclusive 30 Day Reset Community on Facebook

Massive Accountability (huge key to success!)
Super love and support from your coaches and a new group of like-minded friends who are focused on personal growth and transforming their lives!
Weekly Live group coaching calls. I will dive deeper into the daily topics & answer your burning Reset questions!
Life-Time access to this awesome transformative group, where you can join the party every time I start a new 30 Day Reset session.

Option 3 – 30 Day Reset Transformational Program + 1:1 Coaching

The one-on-one coaching REALLY helped me move forward into transforming my health and mindset!

Basic Program

+ Transformational Program

Daily Wellness Inspiration
Exclusive 30 Day Reset Community
Weekly live group coaching calls

+ 1: 1 Wellness Coaching $330 value alone!)

2 x 1:1 50 minute coaching sessions during the 30 Day Reset with one of the 30 Day Reset Coaches to help you personalize your diet and fitness, eliminate roadblocks and achieve your goals with ease! ($330 value alone!)
Open invitation to email your coach throughout the Reset
Exclusive discount for future 1:1 Coaching packages following the 30 Day Reset.

Are you ready to drop the heaviness and transform into who you want to become?

You might also like: New Year’s Resolution: I’m NOT Losing Weight

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August 22, 2017 3 comments

Fitness Over 50. Are you 50? Do you see a million exercise franchises going up all around you? Pure Barre, Title Boxing, Orange Theory, Zumba, Crossfit? How do you know which one is right for you. Fitness Expert Sherry MacDonald explains how to evaluate an exercise program based on your goals and determine which one is right for you.

Health & Wellness

Fitness Over 50 | Are These Popular Programs For You?

Sherry MacDonald joins us today to talk about fitness over 50 and how to determine if some of the popular exercise programs out there are for you. Sherry has worked out for over 35 years and has owned a personal training studio for the last 19 years. She is an author, a life and nutrition coach and a personal trainer. She knows her stuff! I’m so glad she is here today to educate us on this topic. I’ve learned so much from her. She also wrote this post for My Side of 50 a few months ago: The Top 5 Crazy Exercise Myths That Women Need to Know.

When it comes to exercise and fitness over 50, where do you start? If you are already exercising, are you doing the right exercises for you? How do you know? Your age is one factor. I am not one to let my age stop me from most things. But I do know that I can’t jump around like I used to and I can’t press 65-pound dumbells anymore. Your nutrition, the shape you are currently in, your physical limitations and goals for exercise are some of the other things to take into consideration when deciding what type of exercise to do.

There are so many exercise options and programs available these days. It seems like every day there are new franchises going up like Boxing, Crossfit, Orange Theory, Hip Hop, Zumba, and the many different types of yoga. So what exercise should you do?

First, let me show you how I evaluate an exercise program based on how I evaluate my clients before designing an exercise program for them.

Do you have any injuries or pain in the knees, hips, back, shoulders?

If you have any injuries or pain and join one of the group classes mentioned above you could be in trouble. In most group classes, everyone does the same thing. For example, if you have a bad shoulder (or bad posture) you probably shouldn’t put your arm over your head while holding a weight. This can cause more pain and bigger problems. In a group setting, they don’t know about your problems. The best thing to do before starting any exercise program is to work with a personal trainer, even if it’s for a short time, so they can design a custom exercise program for you. They can also help you decide what classes or program might be right for you.

What imbalances do you have?

Some of the things I look for are:

Is one quad or hamstring tighter than the other?
Is one hip more rotated?
What is your range of motion at all joints?
Do you have a posture problem?

If you know you have any of these problems, they should be addressed before you start any exercise program. Again, your best place to start is a personal trainer. You might say you can’t afford a trainer, but working with one does not have to be long term.

How is your nutrition? What do you eat?

Did you know that if you eat too much sugar or junk food you are more likely to get an injury and it will take you longer to recover? Well, it’s true! As we get older it already takes longer to recover from our workouts. Add bad nutrition to the equation and you might be looking at a 3 to 5 day recovery period.

What is your stress load?

The more stress you have in your life (internal and/or external – your body doesn’t know the difference) the less intense your exercise program should be. A Yale study involving undergraduate students demonstrated how people with chronic stress take longer to recuperate from one high-impact exercise session. Stress levels were assessed using a psychological tool. After an hour of exercise using heavy leg weights, the students with the lowest stress levels had regained 60 percent of their leg strength, whereas the high-stress students had regained only 38 percent. So, if your stress level is 8 out of 10 you should be doing something like Tai Chi, Qigong, or maybe a gentle yoga class. You can read about the study here: 10 ways stress affects your workouts.

What are your goals?

Think about your goals. Do you want to walk a 12-minute mile? Have nicer arms? Lose weight? Then ask, “What kind of exercise or class do I need to do to reach these goals?” How hard should I be working? Where can I go to do the exercises that will help me meet my goals? What days and times can I go? Make sure you have a plan.

Here is a description of some popular exercise programs and who should be doing them.

Thinking of joining one of these popular exercise programs? Get my Exercise Evaluation Checklist here!

Fitness Over 50 – Dance

Dance – Zumba, Hip Hop (my favorite cardio workout), Bollywood, and Salsa. Anyone can dance, although some of the classes can be pretty fast. They repeat movement to make it easier to catch on. The good thing is you can use smaller movements to use less energy. Go at your own pace.

Orange Theory or HIT

Orange Theory or HIT (high-intensity training) class – if you are competitive you will like this class. The idea is by sustaining a target-zone heart rate you are increasing your metabolism. The result is extra calorie burn and increased metabolism. Each participant will wear a heart-rate monitor that is synced up to one of several TVs lining the wall. You’re expected to monitor your own output throughout class. If you have any type of injury, high stress, or eat bad food this is not the class for you.

(Note from Cathy, January 2019) – I have done Orange Theory for about two years and like the intensity and variety. However, the classes are large and if you are doing any of the exercises with bad form that could lead to injury, it is highly unlikely that the coaches will see it and correct you. There are just too many people. If you don’t have prior exercise experience with a trainer or someone who monitored your form, I would not start with Orange Theory).

Crossfit

Crossfit – Crossfit is performing “functional movements that are constantly varied at high intensity.” Crossfit is a core strength and conditioning program. The Crossfit program is designed to elicit as broad an adaptation response as possible. Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. In my opinion, you need to find a good coach who works with women over 50. There are lots of injuries related to Crossfit and overtraining. Read about an incredible, over 50, Crossfitter: 5 Lessons Learned As A 50+ Crossfit Competitor

(Note from Cathy, January 2018) – That 50+ Crossfit Competitor is me! Full disclosure: I wrote this post in 2015 and I competed in an in-house competition where movements that I could not do SAFELY were modified. After some health issues forced me to take a 6-month hiatus from Crossfit, I started back slowly, working with my wonderful Crossfit Trainer, Matt, who is well-versed in how to work with people in midlife. I am also back in regular classes, but again, movements that I cannot perform with proper form are modified. After a break and being a couple of years older, I am not at the level I was two years ago. And that is perfectly fine. I go 3 times a week, get a great workout that includes cardio and weight training and workout with a supportive group of friends. I totally concur with Sherry – if you are considering Crossfit, make sure you have the right Box and the right Coach).

Fitness Over 50 – Cyclebar

Cyclebar – CycleBar gives people the option to track their performance. It’s not required, but most people do. If you ask me, it is very competitive. When I took my first class I was expecting a dark room with a big screen and the instructor taking me on a journey, maybe to Ireland. This is the kind of cycling class I like. Anyone, any age one can do this class because you can go at your own pace. Don’t get caught up in trying to keep up with everyone else unless you have been cycling for a while.

Fitness Over 50 – Barre Class

Barre Class – The barre is used as a prop to balance while doing exercises that focus on isometric strength training combined with high reps of small range-of-motion movements using light handheld weights. Mats are also used for targeted core work. Barre work is safe for most people if you listen to your body but, don’t think you are going to get “long and lean” from any class without addressing your nutrition. In my opinion they do way too many reps, which can cause overuse injuries. If you want nice arms then exercise using heavier weight and eat good food – I’m just saying!!!

Fitness Over 50 – Boxing

Boxing (Title Boxing) – This class starts with a 10-15 minute warm-up, which includes some stretching and then plenty of cardio. It can include some jogging, jumping jacks, side stepping, high knees, skips, and more. The basic structure of the regular boxing class includes eight sets of three minutes of boxing, with one minute “active rest” (burpees, pushups, squats, planks, and more), in between. I don’t call that rest! I have a 72 year old client who does group training at my studio one day a week and then does one day of Title Boxing. Her trainer (who is over 60) went to one of her classes with her. She reported that yes, she is in great shape but was not strong enough to hold some of the moves and most of the time she had bad form and no one corrected her. They will push you from the start, so I wouldn’t recommend this class to over 50 gals unless you are already in good shape.

To sum this up, there are people out there who are over 70 doing all of these exercises. There are several clients in my studio over 70 who are doing some of these classes. So don’t let your age stop you! Do answer the questions above to determine which classes to take and how hard you should work. And do start with a qualified Personal Trainer to evaluate you before you begin.

Thinking of joining one of these popular exercise programs? Get my Exercise Evaluation Checklist here!

I would love to know if you think about the questions above before exercising and what kind of exercise class you take. Let me know in the comments below.

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May 30, 2017 35 comments

Health & Wellness Travel

Tips to Avoid Traveler’s Constipation

Traveler’s constipation. Is this a problem for you? If so, you are one of the estimated 40% of people who suffer from constipation when you travel. Talk about a way to mess up a great vacation!

via GIPHY

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Why do people suffer from traveler’s constipation?

Different meal times, sleeping schedule and jet lag can throw off your circadian rhythm and affect your digestive process.
Safe toilet syndrome – not being able to relax enough to go in an unfamiliar bathroom.

Today, I am pleased to introduce Jess Brassington, a nationally certified holistic health coach who empowers her clients to take control of their health through food and lifestyle changes. Here, she shares her experiences with traveler’s constipation and how she “nips it in the bud” before she even starts a trip.

Disclaimer: The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Take Control of Traveler’s Constipation and Make Traveling Comfortable Again

Are you ready for vacation and a little travel time? There is so much to do. Are you prepared? Finding your luggage. Picking out just the right outfits. Deciding on regular or travel size toiletries. Figuring out how many pairs of shoes you can bring.

But… did you remember to include your digestive health?  I don’t know about you, but many times in my past travel efforts, I had a history of not being able to go the restroom ( at all ). It was so frustrating!

My husband and I decided to get away on a much-needed trip, alone! We chose the Bahamas. A place you don’t want to think about constipation and being miserable.

I knew we would be around many public restrooms and of course, my fear of pooping (yes, I said the *P* word) in public restrooms doesn’t ever help a situation where there is a problem already.

If you’ve ever had a fear of “going” in public restrooms, read here how I overcame my fears!

Who wants to be uncomfortable when you are planning a romantic getaway? Or a special trip with your family? Not me.  I’d had enough of this problem!  I decided I wouldn’t let this problem affect my travel plans and my much needed R&R. I made up my mind to be intentional about digestive health BEFORE I left for a trip.

This is what I do now to prepare for traveling away from home.

TRAVEL TIPS To Avoid Traveler’s Constipation

Take probiotics at least 2 weeks before you leave

I’m BIG on probiotics, prebiotics, enzymes, and great gut health in general. So many Americans suffer from symptoms stemming from an imbalance in their guts due to stress, processed foods, medications, etc.  I take these daily but it’s especially important before a trip. You’ll be flying, exposed to a new area, foods, and germs. Support your immune system to keep it healthy and create a better environment to handle these changes and remain above the wellness line.

Bring Probiotics With You 

I bring probiotics along with me on travels and make my husband take them also!  Probiotics help restore the “good” bacteria in our guts that are often killed off by environment and lifestyle choices. Professional Supplement Center has a great selection of high quality probiotics.

[bctt tweet=”Take probiotics before & during your trip to avoid traveler’s constipation.” username=”mysideof50″]

Do you experience traveler’s constipation or other tummy issues while traveling? If so, let me know! I want to help and bring more tips people need!

From Cathy – I love Jess’ idea of getting ahead of the issue by taking probiotics. But there are also some things you can do while traveling to help avoid traveler’s constipation.

Take a walk when you wake up. Exercise increases the motility of the GI tract.
Don’t sit for too long. If you are on a long flight, set a timer on your phone and take a walk every hour. If you are waiting in the airport – walk around. Don’t sit waiting for your next flight. Traveling by car? Schedule regular breaks to stop and get out of the car.
Don’t skimp on fiber. Most of us don’t think a lot about fiber when we’re traveling. We’re focused on decadent treats and enjoying regional favorites – at least that’s what I do! You can still do that, but be sure and include produce at every meal and have fruit for at least 1 or 2 snacks.
Drink lots of water. This will keep you from getting dehydrated and helps fiber more effective.

Do experience any kind of “digestive distress” when you travel? What are your tried and true methods to remedy those painful and inconvenient episodes?

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May 23, 2017 35 comments

Health & Wellness

The Top 5 Crazy Exercise Myths That Women Need To Know

Today’s guest blog post is by Sherry MacDonald, a personal trainer, nutrition coach and owner of Elite Physiques in Lewis Center, Ohio. We met last year at the Bloggers At Midlife Conference and discovered our mutual love of lifting weights, fitness and fashion. Today, Sherry dispels a lot of the exercise myths that those of us who grew up in the era of Jane Fonda, “feel the burn”, shiny tights and legwarmers grew up believing.

The Top 5 Crazy Exercise Myths That Women Need To Know

After being in the health and wellness business for over 20 years I still hear these exercise myths. They just won’t go away.

Let me tell you what I see. I have clients of all ages but mostly over 50. Some have never worked out and some off and on. Either way, many of them come to me in bad shape. They can’t get up and down off of the floor. They have back problems, knee and hip problems and much more. Almost always, after 2 to 3 weeks of training, they are 50 percent better. After a couple of months, they are 80 percent or more better. I see some amazing changes in my over 50’s clients. I have a client who is 68 and in better shape than some 20-year-olds. My clients over 70 train with me 2 days a week, play golf, and walk almost every day.

Everyone can do this. Join the YMCA or buy a workout DVD. Need more motivation, read Cathy’s post about Crossfit and what she learned from it.

[bctt tweet=”Weight training can change anyone’s life – At Any Age!” username=”MySideof50″]

Exercise Myth #1 – Lifting weights will make me big and bulky

[bctt tweet=”Exercise Myth – Lifting weights will make me bulky” username=”MySideof50″]

This is the number one comment I hear. New clients come in and tell me, “I want to tone but I don’t want to get big and bulky (B&B)”. So, after telling them, if you don’t want to get B&B then look at your diet. Very few people have the genetics to build lots of muscle and it takes time, heavy lifting, good nutrition. If you want to get lean, lose weight, or change the shape of your body you HAVE TO weight train!

You can’t tone fat so if you don’t build muscle what are you going to tone? Ladies out there over 50, you know how hard it is to build muscle and keep it. The older you get the harder you have to work to keep it. We have to work harder than ever and never stop! When I am 70, I want to be able to go to the store and get 5 bags of 50-pound bird seed and put them in my car like I do now at the young age of 58.

One more thing. Don’t be afraid to go heavy. You won’t increase lean muscle lifting 5-pound dumb bells.

Exercise Myth #2 – No pain no gain

[bctt tweet=”Exercise Myth – No Pain, No Gain.” username=”mysideof50″]

According to Wikipedia, the free encyclopedia, no pain no gain “is an exercise phrase that promises greater value rewards for the price of hard and even painful work”. Did you know this phrase came from Jane Fonda’s aerobic days? She also used the phrase “feel the burn”.

First of all, you should never do an exercise that causes pain. Even if you get halfway through an exercise and you feel pain or a pull, stop. Don’t think you can work through it. Stop the exercise and pick up that muscle group again another day. Second, being sore after your workout is OK if it doesn’t interfere with your other daily activities. If you are sore for more than three days, it’s too much. As we get older it takes longer to recover so give yourself at least 3 days before you work the same muscle group. Listen to your body!

Exercise Myth #3 – Exercising using machines is better than free weights

This is a big one and a pet peeve of mine. Exercising on machines does not let you use the small stabilizing muscles and the machines dictate the way you move. As we get older we need to focus on better balance and working the stabilizers. You can do this using dumbbells and cables. If you work out in a gym, you have probably used the leg extension machine; you sit on it and extend your legs out straight. This is a good example of a machine dictating the way you move. You are fixed into place and your knees can only move one way. We all have different Q angles (the angle formed by lines representing the pull of the quadriceps muscle (upper thigh) and the axis of the patellar tendon (lower shin). These should not be forced to go in only one direction. If you have knee pain or back problems stay far away from this machines! If you are afraid you will get hurt or you will do the exercise wrong using dumbbells then hire a trainer – even if it’s just for a couple of sessions.

Exercise Myth #4 – You have to do cardio to lose weight

[bctt tweet=”Exercise Myth – You have to do cardio to lose weight.” username=”MySideof50″]

It’s funny how things change over time. Years ago when I used to do step aerobics (remember that?) the research said that cardio was the way to weight loss. Do hour long classes and drop the weight. The longer the better. I spent 2 hours, 6 days a week in the gym. I looked good but I was only 21. Well, today that just isn’t true. The research shows otherwise. It’s true that you burn calories while doing cardio and a short time after. If you have ever looked at how many it is depressing. On the elliptical, I only burn about 152 calories for 30 minutes. That’s an apple worth of calories. Weight training rocks when it comes to burning calories! Not just when you are weight training, but 24 hours a day. The more muscle mass you have the more calories you burn. YES! I see this in one of my trainers, Jack. He is a competitive bodybuilder. When he begins dieting for a show he cuts way back on calories but as he is training harder he can eat more (healthy food) and drop body fat like crazy because his metabolic rate is increasing.

I tell my clients to do cardio to exercise your heart and lungs. Do weight training if you want your body to look better and lose weight.

Exercise Myth #5 – You can get great abs by doing 100 crunches a day

[bctt tweet=”Exercise Myth – You can get great abs by doing 100 crunches a day.” username=”MySideof50″]

Not! It’s this simple – if you want nice abs you need to build muscle. Why? Because you can’t tone fat. In order to build muscle you need to overload the muscle. This means using your legs as weights or using weights. You can check out some exercises at Elite Physiques. When using your legs or dumbbells as weight, you will only need to do 2 to 3 sets of 10 reps.

I am not a fan of crunches. They cause forward flexion (bad posture) and there is never a reason to do 100 of anything!

Here’s something for you to remember you can work your abs – everyday but in order to see them you will have to eat a clean diet.

It all comes down to being healthy, looking good and feeling good at any age. What you eat is 80 percent or more important than anything else you can do for your health. It’s really simple. Make time everyday for some kind of exercise and just eat real food!

Looking for some new workout clothes? Check these out!

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January 17, 2017 86 comments

Health & Wellness

5 Reasons Why It’s Better To Workout In A Group

Today’s guest post is by my friend Sue Loncaric, the blogger behind Sizzling Towards Sixty. Her blog touches on a number of topics related to wellness in midlife women. Sue is such a positive person! She is an encourager and great example of not letting age stop her from being her best. Check out her #couchpotatotofabfit community on Facebook where she encourages and inspires midlife women on their fitness journey. Sue is a big proponent of working out in community. Her post today is: 5 Reasons Why It’s Better To Workout In A Group.

5 Reasons Why It’s Better To Workout in a Group

Keeping fit and healthy as we age can become a bit of a chore. ‘It’s too hot, it’s too cold, I don’t have time’ – Have you used any of these excuses? I’m sure we have all used one or two to excuse ourselves from exercising regularly – even though we know it is good for us.

Motivation is a huge factor in maintaining a regular exercise program and I’ve found the best way to get started or back on track is to workout in a group.

Each Saturday I run with a group of ladies. We call ourselves the Saturday Sisters and we have been running together for about 5 years. We usually plan a few fun runs during the year and work towards training for those.

Working out in a group will keep you fit, healthy and enjoying life. Here are my 5 Reasons Why It’s Better To Workout In A Group.

[bctt tweet=”Working out in a group will keep you fit, healthy and enjoying life. ” username=”MySideof50″]

Workout In A Group Reason #1 – Motivation

As I mentioned above, this is the single most important factor in starting or re-starting your exercise program. It can be so easy to put off until tomorrow. However, if you are part of a group OR you have an exercise ‘buddy’ you are more inclined to exercise because you have made a commitment to someone else.

Workout In A Group Reason #2 – Friendship

Regularly attending a group session can lead to new friendships. I know that I’ve made some wonderful friends through exercise – especially my Saturday Sisters. I met these lovely ladies through my daughter and we have formed a very special bond. We not only run together but we are there for each other. We have laughed, cried and vented during our 1 hour run each week.

Workout In A Group Reason #3 – Mental Health

Feeling part of a group can be good for your mental health. You have the opportunity to socialize with others and have fun. Exercising is great to relieve stress and certainly lifts your mood. What better way to do this than being part of a group?

Workout In A Group Reason #4 – Support

Don’t feel like going? Not in the mood? Struggling to keep up? Being part of a group or community will provide support to keep you going when the going gets tough. Exercising with others enables you to encourage each other to achieve your fitness goals.

[bctt tweet=”Exercising with others enables you to encourage each other to achieve your fitness goals.” username=”MySideof50″]

Workout In A Group Reason #5 – It Is FUN!

Being part of a team, group or community can be fun. If like me, you enjoy running, you can all train for fun runs together. Why not train for a 5 km walk? If you are in a walking group you can arrange to go to different places for a walk and then a social event.

There are so many groups that you can join and some are for free. If you don’t want to join a group, grab some friends and go for a walk before you have your catch up coffee.

• Walking groups

• Yoga

• Aqua Aerobics

• Cycling

• Running

• Crossfit

• Team sports

• Dancing

The secret to keeping fit is to find something you enjoy doing rather than something you have to do.

From Cathy:

I have the greatest success when I work out with others. I push myself a little harder, I’m much more consistent and it’s so much more fun. Here are 3 groups I have worked out within the last 5 years and my thoughts on each:

Cypress Running Club

This is a HUGE running club in my area that caters to walkers and runners of all levels. I did their beginner program – the Couch to 5K program. Every Saturday, we met with our beginner group and did a walk/run together. We had mentors walk/run with us who spaced themselves out in the group so that everyone had a coach/mentor/encourager with them, so matter how fast they were. As you might imagine, we started out with more walking than running and over the 10 weeks slowly progressed to more running that walking. At the end of the 10 weeks, we all participated in a 5K. Don’t think you can run a 5K? No worries! Many of us do a combination of walk/run. I met some great ladies through this group and NEVER felt like I was too old or too slow. It was all about doing your best and progressing on your fitness journey together. If you are in the States, you can find a running club in your area here.

Crossfit

Have you ever seen the Crossfit Games on TV? Well, that is NOT what your everyday Crossfit Workout is like. Crossfit builds strength and endurance over the long haul by focusing on the movements you need to get through life – lifting, squatting, pushing, pulling. You get a combination of weight training and cardio in every workout. It looks hard. It is challenging. But every workout is scalable meaning that you only do the amount of weight and reps you can do for your age, fitness level and ability. All movements can be modified. The best thing about Crossfit is the wonderful community of all ages working out together, encouraging each other and cheering each other on.

That being said, not all Crossfit Boxes (what they call their gyms) are created equal. If you are considering Crossfit, visit several boxes in your area. Talk AT LENGTH to the owners and coaches. It is important that they have some kind of on-ramp course where you are trained in the correct technique of all the movement before you start with a class. Observe a class. Are the modifying movements for the various levels? Are the coaches working with people individually to make sure they have the correct form? Do the coaches have any other training or experience besides the Crossfit Level 1 Training?

I consider by Box, Crossfit Silverback the Gold Standard of Crossfit Boxes. All of our coaches have several certifications and are continually learning. Safety is of the utmost importance, so you won’t see anyone lifting weights that are too heavy for them or pushing themselves beyond what they are capable of. Before you start with a class, you take 5 sessions of personal training so that you have the foundation you need. And the community is so fun.

I started Crossfit at age 52 with pretty much NO fitness background. You can read about my experience in 5 Lessons Learned As A 50+ Crossfit Competitor.

And a little about why my Crossfit Box is so fun: Fireball Balls | A No-Bake Cookie With Fireball Cinnamon Whiskey.

Find a Crossfit Box in your area here.

Orange Theory Fitness

Orange Theory Fitness is a chain with locations all across the United States. Each one-hour workout has a circuit that alternates between cardio and strength training. Participants wear a heart rate monitor that tracks how hard you are working out. Exercises alternate between a treadmill, rowing machine and the strength floor where you do a combination of exercises with bands, hand weights and your body weight. All the exercises can be modified according to your ability and fitness level. The sessions are led by trained and enthusiastic coaches. It is a highly energizing atmosphere and lots of fun. Find an Orange Theory Fitness location near you.

Looking for some new workout clothes? Here are some of my favorites:

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January 10, 2017 29 comments

Health & Wellness

Weight Loss And Journaling: Discovering Your Thoughts About Food

Weight loss and journaling. How are they connected?Today’s guest post is by Shellie Bowdoin, the blogger behind The FABulous Journey. Shellie has been featured in several of my fashion posts. By looking at her, you would never imagine that she has struggled with her weight.

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I didn’t know that either until she asked me to review her book, Find Your Weigh. In it, she documents her struggle and how she finally said goodbye to “yo-yo” dieting by changing the way she thought about food. Through this process, she discovered the connection between weight loss and journaling. Here’s Shellie’s story:

Disclosure: This post contains affiliate links. If you purchase a product through my link, I will receive a small commission.

Today’s guest post is by Shellie Bowdoin, the blogger behind The FABulous Journey. Shellie has been featured in several of my fashion posts. By looking at her, you would never imagine that she has struggled with her weight. I didn’t know that either until she asked me to review her book, Find Your Weigh. In it, she documents her struggle and how she finally said goodbye to “yo-yo” dieting by changing the way she thought about food. Through this process she discovered the connection between weight loss and journaling. Here’s Shellie’s story:

Weight Loss And Journaling: Discovering Your Thoughts About Food

Another holiday season has come and gone. Now, it’s time to face the inevitable reality…one you knew was coming, but refused to acknowledge until after the New Year. After all, it is a foregone conclusion that you’ve dealt with over and over again every January.

Yikes…the frustration of weight is just so, well frustrating. I have faced my share of frustration over weight and my inability to control it. In fact, as far back as I can remember, weight has been part of my story.

By the time I reached the age of eleven, I was chubby when the rest of my friends were thin. I finally grew out of my chubby stage as a senior in high school. Then, I enjoyed my “weightless” season through my college years and early twenties. However, the weight struggle caught up with me again by my mid-twenties.

The next two decades were marked by the up and down emotional journey of yo-yo dieting. Each new diet attempt would result in a few dropped dress sizes and a feeling of accomplishment. However, my weight would eventually creep up again and I would find myself right back in the same familiar place.

Two years ago, I finally uncovered a way to break the weight-loss/weight gain cycle. Instead of focusing on the symptom of weight, I decided to explore my thoughts, assumptions and expectations about food through journaling.

I decided to record my thoughts along the way through journaling. I wrote about my frustrations and small victories. I noted when I felt the hungriest and I paid special attention to the foods that were the most difficult to resist. Most importantly, I recorded my self-talk; the internal dialogue that bounced around in my head when I was faced with temptation.

Quite frankly, I’ve never been much of a journal writer. But, I was so tired of feeling out of control in my relationship with food. In this instance, journaling made sense, because I often work through situations and struggles by talking them out.

Journaling allowed me to honestly evaluate my feelings on a daily basis by drawing connections between my thoughts before, during and after I ate with my actual eating habits in a given day. Somewhere along the way a light dawned…I was just acting out what I believed about food.

Once I uncovered those situations where I felt helpless, I could then develop new habits to become more mindful about the foods I ate in those situations. I finally felt like I was in control for the first time in my adult life.

After I completed my journey, I wanted to share my experience with others, so they too could find freedom over food. I started writing fitness posts on my blog, The FABulous Journey. Eventually, I decided it would be easier if I compiled everything into one book to walk others through their own journey; one step at a time.

My new book, Find Your Weigh, walks readers through the same process I did to figure out what makes them tick with food. There is no restrictive diet or calorie counting; instead, you’ll figure out ways to make mindful decisions and develop workable habits to eat the foods you enjoy in a balanced way.

From Cathy: I read Find Your Weigh from cover to cover and found it practical and helpful. What I liked the best was the 50-day interactive journal that included Shellie’s own reflections during her weight loss journey. If you are looking for a new way to think about weight loss and your relationship with food, I highly recommend Find Your Weigh.

Link to Purchase Find Your Weigh
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January 3, 2017 29 comments

Health & Wellness

Action Plan To Beat Holiday Stress

Do you get stressed out over the holidays? I don’t care how “Zen” you are, between the constant commercials encouraging us to “buy, buy, buy” , extra social obligations, weirdness in our families and self-care going on the back burner for 8 weeks out of the year, I know we all experience a little Holiday Stress!

Today, my friend and fellow midlife woman, Liz Applegate brings her honest assessment of how she typically feels around the holidays AND her remedy to make this holiday season one with more meaning and less stress.

[bctt tweet=”How to have a holiday with more meaning and less stress. ” username=”MySideof50″]

Action Plan To Beat Holiday Stress

Even though retail establishments have been bringing out Christmas decorations since mid-July, the reality of the holiday season is upon us. Here we are again in November. Am I the only one who is questioning how 2016 managed to slip by so quickly?

I’m going to be open and honest about a couple of things: One, over the years, instead of the holidays having that “magical” feeling they once had, instead I end up feeling stressed, put out, and rather “bah humbug” from November 1 to January 1. Two, every year for the last several, I swear that “next year” will be different.

Please tell me that I’m not the only one!

I’m not sure what it is, but there seems to be an overwhelming pressure I’ve put on myself to decorate and cook like Martha Stewart plus find perfect gifts that rival Oprah’s Favorite Things. It’s not fun; it’s not fulfilling, and I’m not sure that I like myself frantically trying to achieve these crazy standards.

So before the madness has begun for 2016, I thought that after all these years of promising to make the holiday season more meaningful and less stressful, I’d do something about it.

Knowing that many of us are experiencing similar feelings when we reach the middle years, I wanted to share my action plan below.

Setting My Intention

Maybe you aren’t familiar with intention setting, and it sounds a little woo-woo for you, but it’s just declaring “the main thing” and then keeping “the main thing as “the main thing.” So every decision that you need to make refers to your intention.

And I want to be clear…this is not about an intention of having perfectly prepared meals, a perfectly decorated table and finding the most incredibly personal gifts for my family at $50 each.

This intention is about meaning and how I want to feel and this year it’s “joyful connection.” As my kids are growing up and this being the first year that some, not all, will be home for Thanksgiving and Christmas, I want the time that I do have with them to be meaningful and filled with joy.

Will arguing with my ex-husband over the time we are eating Thanksgiving dinner to accommodate his time with the boys add to my intention or detract from it? Is there something else I can do in this situation to add to the joyful connection with my sons? Will unpacking and displaying up all 14 boxes of Christmas decorations add to my intention of “joyful connection”?

Because I hate that my sons feel the pressure of eating two dinners, between both parents’ homes, my husband and I have decided to move our Thanksgiving dinner to Friday. They don’t have the pressure of time and neither do we. The 14 boxes of decorations? I’m considering very simple this year with a much smaller tree and maybe just decorations on the mantle.

Each time I’m faced with a decision where I feel my stress level going up, I will ask, “Is this helping to keep the main thing as the main thing?” This question helps to eliminate the “shoulds” I may be feeling around this time of year and focusing on what’s most important.

My Optimum Day

I created a tool that I call my “Optimum Day Checklist.” (I need to come up with a better name for it, but for now, that’s what I call it).

So for the second part of my Stress-free, Super Meaningful Holiday of 2016 Plan, this means I need to get back to basics. And for me, I have specifics to follow, but all too often I let slide, especially around the holidays. Below is my Optimum Day Checklist.

[bctt tweet=”Beat Holiday Stress with an Optimum Day Checklist. Here’s how.” username=”MySideof50″]

Drink enough water. For me, I feel best when I drink half of my weight in ounces.
Be mindful of what I allow in and where I am showing up. I need to pay attention to mindless social media scrolling and other or self-numbing activities. Also, I need to be wary of situations/people where I feel unsafe to be myself.
Get enough sleep. Most nights that means that I’m off computer/tv/iPad/iPhone by 9 pm and in bed by 10 pm.
Feed my body. I need to pay attention to added sugar, soy, and wheat which are all known triggers that leave me feeling lackluster. I also am sure that I’m taking my supplements and medication, regularly.
Move. For me, that can be dancing in the living room, (80’s music please!), taking a walk, or practicing yoga.
Feed my brain. Read, do puzzles, play a board game, listen to podcasts.
Laugh. As often as possible.
Feed my curiosity. Try a new food, recipe, restaurant, take a new route to a common destination, change my radio station/playlist. Mix up the “usuals” for a holiday meal. Cajun Thanksgiving? Sure, why not! Caribbean Christmas Dinner? Yep!
Open up. Both physically and metaphorically: Take deep breath breaks throughout the day, stretch, smile at the cashier and offer a warm conversation, introduce myself to a stranger. Donate to a charity.
Feed my senses. Burn scented candles, buy flowers, wear something shimmery and spruce up the few decorations that I will have out, soak in a warm bath with luxurious bubble, sip champagne with my husband under the lighted Christmas tree.

This checklist is a reminder to be mindful of my feelings and honoring where I am on any particular day.

When I am feeling the stress of the season and find that I’m playing into the “shoulds” instead of my intention, I need to remind myself to go back to the basics and see what I have let slip.

If you haven’t thought of your Optimum Day Checklist, take this week and start paying attention to what you need. Notice your moods and feelings and if you aren’t feeling great, ask if adding a stretch, a big glass of water or a 3-minute solo dance party may help.

I invite you to set your intention for the holiday season. Is it to be joyful? Simple? Peaceful? Whatever it is, you deserve your attention, and you deserve to have a Stress-free Super Meaningful Holiday.

______

Liz is the Founder of Midlife Schmidlife and has a weekly podcast that I know you’ll enjoy.

I was interviewed for this podcast: Being Brave and Learning New Things

More recent episodes:

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