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If you told me 50 years ago that I\u2019d be lifting heavier<\/a> than ever and feeling my most energetic at 71, I never would\u2019ve believed you\u2014but here I am.<\/p>\n I\u2019ve always been active, but when the COVID-19 pandemic hit, my health and well-being took a back seat. I became a primary caregiver to my ailing mother, who was in her 90s, and rarely took time for myself. My only focus was caring for my mom, so I was emotionally spent, physically exhausted, and mentally struggling. I barely slept, rarely exercised, and drank one or two glasses of wine a night in an effort to cope.<\/p>\n I continued these patterns for the next year, but when I turned 68, I knew something needed to change\u2014it was a new year and I wanted a fresh start. I was still caring for my mother, but as a result of never putting myself first, I gained weight and lost practically all muscle tone. I didn\u2019t feel like myself and knew that if I wanted to live to my 90s, I needed to get my act together.<\/p>\n The program\u2019s focus was to achieve body recomposition<\/a> through weight training<\/a> and nutrition guidance, and submit before and after photos at the end of the 12 weeks to track progress. I had never participated in something like this before, so I was nervous, but I appreciated the structure of the program and was ready to pour the work into my own well-being.<\/p>\n I had some prior experience with lifting weights, so I wasn\u2019t a total beginner, but I had never tracked macros<\/a> before. But after enrolling in the program, I got access to five weekly full-body strength workouts<\/a>, as well as a detailed macro guide and meal plan, through the Train with Joan app<\/u><\/a>.<\/p>\n I mastered the workouts quickly and loved feeling strong, but there was a serious learning curve to counting macros. I used to just eat whatever, whenever, and I wasn\u2019t used to tracking every lick, taste, and bite, and there were a lot of numbers, so I was overwhelmed at first. But after a few weeks of consistency, things started to click and become second nature. I learned to read nutrition labels and understand serving sizes, so I became intentional with what I put in my body. I increased my overall protein intake<\/a> to support satiety and muscle growth<\/a>, and cut back on carbs and fat to support weight loss and body recomposition.<\/p>\n I also noticed a huge shift in my overall vitality: I had more energy, slept better, and felt physically and mentally stronger. It was hard for me to leave my mom for an hour a day while I went to work out, but prioritizing my own wellness made me a better caretaker and helped me cope. Plus, at the end of the 12 weeks, I gained visible muscle tone and felt so empowered; I knew this was only the beginning.<\/p>\n I lift heavy weights five days a week, doing three lower-body days<\/a> and two upper-body days<\/a>. I always train in my home gym with free weights, barbells, a multi-use power rack, and resistance bands<\/a>. I usually do eight moves per session, with four to five sets of eight to 10 reps, and my workouts last about an hour and a half. Typical moves include deadlifts<\/a>, hip thrusts<\/a>, Bulgarian split squats<\/a>, lat pull-downs, and biceps curls<\/a>, and I always follow the principle of progressive overload<\/a> (gradually boosting the intensity of my workouts over time to become stronger).<\/p>\n Most of my sessions also include plyometric exercises<\/a>, or jump training\u2014like squat jumps, burpees<\/a>, and frog jumps\u2014to improve my bone density<\/a>. The weight-bearing moves I do during my lifting sessions (like squats<\/a>, deadlifts, and push-ups<\/a>) naturally maintain bone density, but the high-impact movement of plyometric training stimulates new bone tissue formation. I\u2019m at an increased risk of osteoporosis as I age, so I do everything in my power to keep my bones strong in the long-term.<\/p>\n I\u2019m not a big fan of cardio, but I jump rope<\/a> for at least 20 minutes three days a week to support cardiovascular health (and bone density!). I also get at least 10,000 steps a day<\/a> and thoroughly stretch<\/a> before and after every workout to improve my flexibility and mobility<\/a>.<\/p>\n My nights used to always end with wine and processed snacks. But once I learned to count macros and truly understood the power of nutrition, I completely stopped drinking and started focusing on eating whole foods. It was hard, but after a few weeks, my body literally craved fresh food and I no longer wanted sugar or alcohol. I also felt more energetic than ever before, was stronger during my workouts, and was no longer sluggish or weighed down by my food.<\/p>\n I pride myself on being an independent woman, so I\u2019ve spent most of my life turning down help. I always thought I was capable of reaching my goals on my own. However, as part of my initial 12-week challenge, I got access to an incredible online community of likeminded women, and learned that community support is invaluable. I\u2019ve now met some of my best friends through this journey and continually lean on them for inspiration and motivation.<\/p>\n Whether it\u2019s seeing a friend crush a new PR on Instagram or chatting with them about a tough upcoming training block, my community encourages me to keep going on the days when I\u2019m feeling down or unmotivated (because we all have them). It took me years to realize, but you can be independent and<\/em> have an incredible support system\u2014they are not mutually exclusive. I now openly share my own journey and goals on Instagram<\/u><\/a> and love connecting with women from around the globe.<\/p>\n I am a firm believer that in order to be successful, you must have a good mindset. I spent years putting my own needs on the back burner, but once I recognized that self-care is a prerequisite to showing up as my best self for others, my outlook and approach to life changed. Of course, it\u2019s easier said than done, but through journaling and meditating, I\u2019ve spent the last three years reevaluating my values and working toward sustainable, healthy habits.<\/p>\n It\u2019s hard work to show up for yourself day in and day out, but that\u2019s where the change actually happens. It\u2019s all about choices, and I actively make the choice every day to train hard, stay consistent, enjoy the process, and believe in myself. Working out and fueling my body with nourishing food is not a burden\u2014it\u2019s a gift that keeps on giving.<\/p>\n After years of losing sight of myself, regaining control of my physical health and mental well-being has been the journey of a lifetime. Getting older is inevitable but weakness is optional, and I\u2019m so grateful that I get to do hard things at 71. After all, I don\u2019t lift for my age\u2014I lift for my life.<\/p>\nI didn\u2019t know where to start, but after seeing an advertisement, I decided to join a 12-week online fitness challenge run by <\/strong>Joan MacDonald<\/strong><\/a>.<\/strong><\/h2>\n
Now, at 71, my workout routine is focused on improving my bone density.<\/strong><\/h2>\n
These three factors were crucial for my strength transformation success:<\/strong><\/h2>\n
1. I cut out alcohol and processed snacks. <\/strong><\/h2>\n
2. I stopped trying to accomplish my goals alone. <\/strong><\/h2>\n
3. I fine-tuned my mindset. <\/strong><\/h2>\n