Archives for December 2016

5 midlife fitness posts you need to read before January 1st

In a perfect world, we’d all maintain our regular fitness routines and healthy ways of eating through the December holidays.

Nobody would gain an ounce and gyms wouldn’t be any busier January 1st than they were the week before.

Fitness professionals wouldn’t need to launch new programs aimed at ‘resolutioners’ and nobody’d be looking for Boxing Day sales at Lululemon.

In reality, the average North American will have gained 5-7 pounds during the month of December and be looking for ways to take it off and improve their fitness come New Year’s Day.

But starting and sticking with a new fitness and nutrition program is never easy.

Not only does it require persistence and perseverance, but preparation of the mental kind.

If you’re planning on heading back to the gym next week and want to maximize your chances of success, you’ll want to read the following posts. Particularly if you’re a midlife exerciser wanting to avoid injury and frustration because you’re not seeing results as quickly as you’d like to.

Get your mindset right, your expectations in check and you can’t help but reach your goals!

5 midlife fitness posts you need to read before January 1st
  • Create a flexible fitness plan > Given that the gym is likely to be a busy place for the next month or two, give some thought beforehand as to how you might have to adapt and modify your program if space is tight and equipment unavailable. You’ll be less likely to ditch the gym if you have a backup plan in place.
  • Essential stretches for midlife exercisers > Stretching is really just another component of a comprehensive fitness program. Spend as much time stretching post-workout as you do warming up pre-workout. Heading to a group fitness class? Don’t duck out before the instructor finishes with ‘mat time’ 🙂

Need a little help figuring out how to put it all together?

My online fitness program for women over 40 is all set to begin a new 3-month session. Registration is open now, with January 1st programs set to go out December 31st. (Click here for more details about the program, happy client testimonials and a link to the registration form >> 40+ Online Group Registration)

A winning combination of professional exercise instruction, life-stage-specific nutritional guidance, unparalleled group support and accountability and a coach who isn’t shy about challenging limiting beliefs and helping her clients recognize the many positive changes they’re making to their lives.

Why finishing 2016 strong is your best new year’s fitness strategy

This is the time of year when all good fitness bloggers share their strategies for getting through the holidays without gaining too much weight or losing too much ground at the gym.

Much of this advice centres around tips for navigating party food (‘eat before you go out’, ‘alternate alcoholic and non-alcoholic drinks’, ‘avoid second helpings’, ‘offer to bring a salad’…) and squeezing in short bouts of non-exercise movement under the guise of having family fun (‘go skating together’, ‘climbing a tobogganing hill burns 300 calories an hour’, ‘ head to an indoor pool and swim laps while the children play’…).

While I believe these bits of advice can be helpful (and I’ve written many posts myself, chock full of tips for avoiding holiday weight gain and carving out time for your Christmas-day workout…), I also think that they completely miss the mark when it comes to really helping people stay focused on their fitness and health goals for the long term. Helping them find not just a new year’s fitness strategy, but an approach that will work for months and years to come.

Most of us start the year off strong.

successful midlife exercise program

That’s why the gym is so full in January and your Facebook feed has been covered with ‘New Year’s Fitness’ offers for the past month.

We implement the tips and ‘micro’-strategies offered up, but can only do so for so long before we begin to lose motivation and revert to our previous state.

As the year draws to a close, we fizzle out, hoping, at best, to ‘maintain the status quo’ at the gym or strive for ‘zero net gain’ on the scale.

What if we finished the year as strong as we began it?

What if we shifted our mindset to value seeing a project through to the end?

What if we recognized the importance of being someone who finishes what she starts?

What if we no longer created a ‘new year’s fitness strategy’ each and every year?

I’m guessing that January would be just another month on the calendar. (And we’d see improvement in a lot of other areas in our lives…)

successful midlife exercise program

A month in which we’d continue to progress our workouts, improve our health and see the numbers on the scale shift in the direction we’d like. Without the dramatic increase (and subsequent equally dramatic decrease…) in the number of people at the gym.

I challenge you to think back to your January 2016 goals, intentions and resolutions. Be it weight loss, improved health, squatting your body weight or doing five consecutive push-ups.

Remind yourself why those goals were important to you.

If they’ve become less of a priority as the year elapsed, re-instate them to the top of your to-do list for the remainder of the month.

By the time 2017 arrives, you’ll already be well on your way to have re-established positive habits. Long before the January exercisers have done their thing; starting and stopping for another year.

Finishing the year strong is surely your best strategy for ensuring a fit, healthy and successful 2017 and beyond…

P.S. Although the next session of my 40+ Online Women’s Fitness program does begin on January 1st, it’s by no means a ‘seasonal’ program. We’re just continuing on with the work we’ve been doing all year. New participants ‘arrive’ monthly, start by setting some goals, and choose versions of the exercises and workouts that are appropriate for their fitness level.
If you register now, you’ll instantly receive an introductory workout you can use to ‘finish 2016 strong’ and be ready to hit the ground running in the new year. Details and a link to the registration form can be found here >> 40+ Online Fitness Training