From Goals to Gains: Essential Tips for Fitness Transformation Over 50

As we age, our fitness journey can take on new dimensions, bringing both challenges and opportunities. For those over 50, the path to achieving fitness goals often requires more than just a desire to lose a few pounds or tone muscles; it calls for a deeper understanding of our motivations and the lifestyle changes that will support long-term success. 

In this article, Wendi Hoak, owner and trainer of Beyond Fitness, shares essential tips to help you navigate this transformative period. From defining your personal “why” to overcoming common obstacles, and emphasizing the critical role of nutrition, Wendi’s insights will empower you to take control of your health and wellness journey. Whether you’re looking to gain strength, improve mobility, or simply enjoy a more active lifestyle, it’s never too late to make meaningful changes. Let's dive into the strategies that will help you elevate your fitness to new heights!

What are your tips for taking your fitness to a new, better place? 

Defining your goals is very important, as is understanding your why behind the goals. It’s not enough to say I want to lose 5, 10 or however many lbs or I want to be strong and toned. It is important to understand what is the underlying reason. Are you caring for elderly parents and see how their lack of good fitness and health is affecting their aging? Are you recently divorced and want to feel body confident when dating again? Are you wanting to be able to hike and travel when you retire? Do you want to have energy to play with kids or grandchildren? Tapping into a deeper purpose is key to staying motivated and making fitness and wellness a way of life.

Hire a trainer or try some new classes. Set up an accountability system.

What trips people up and keeps them from meeting their goals? How do they get stuck?

Expecting quick results, not being consistent and not having a structure of accountability. Committing to a schedule and plan that you pay for holds you accountable. Let’s face it if you pay $20/month for a gym membership that is easy to blow off. If you are paying for a personal training session and miss, it is a significant consequence. Fitness and wellness require ongoing lifestyle choices. There is not a quick fix that is sustainable. Making changes that you can live with is key. Give yourself grace and be patient, but put in consistent work. If significant weight loss is important, there is not a lot of wiggle room until you hit goals.

Since we're catering to an older demographic here, how do we push and prevent injury?

Be sensible. Don’t go from 0-100 right away. Hire a professional trainer if you can afford to. Otherwise seek small group classes that cater to older people. Slow and steady is your friend here. Make sure you master the fundamentals of movement patterns and don’t ignore aches & pains, listen to your body and address them. If you are new to exercise get cleared by a doctor. But it’s never too late to start exercising and building muscle. 

How important is nutrition? And what about nutrition? Is it true that fitness starts in the kitchen? 

It is very important. Food is fuel and medicine. It is what nourishes us. I am a big believer in quality organic and local when possible. I prefer a plant forward diet. This means that the bulk of your nutrition comes from plants. I’m not one size fits all but the more fruits and veggies the better. Lean protein sources are very important. Seek good quality sources and don’t overeat. I eat very little that comes in a package. During the summer and fall I rarely go to a grocery store as I get much of my food from farmers markets. Nutrition goes hand in hand with movement to keep us fit and well.

How important is a balanced body approach? In other words, how critical is it with age to incorporate stretching work (like yoga or pilates), cardio, weights, even mindfulness? 

I do think it is important to have variety. I do at least two strength workouts with weights a week, then usually a pilates workout and walk other days. I add stretching to my daily routine even if it's brief. I love to hike when I can. Again make a schedule and try new things. Don’t be afraid to change your routine but do get in the habit of strength training at least 2-3 times a week. As we age we need to work harder to maintain muscle mass.

Have you had any clients really transform their fitness at a more advanced age? What stands out about what they did? 

Yes! I love seeing our clients' transformations! We have had people of all ages improve their fitness and wellness. The combination of good nutrition with consistent exercise has had several of our clients lose 20-40 lbs in a year and keep it off. This 1-2 punch has been key. We partnered with Dr. Katie Takaysu, an integrative doctor who has written the book Plants First. This has helped our clients learn how to eat better while exercising consistently. Partnering with Dr. Katie has made a huge difference for our clients. Again, be consistent!

And finally, what about time. So many of us are so busy? How do we do it all? (I'm tired just thinking about it.) :) 

If we don’t make time for our fitness and wellness we will have to make time for our illness. Life is busy and it’s a matter of priorities. I really stress getting in touch with our why because it is not easy or there is no magic to making time. It has to be important and a priority. Thirty minutes of movement a day is possible for most people. We scroll social, or watch TV so instead prioritize your time to what matters most, your health.

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