Are there changes that happen as we get older?
100%!
But so often we blame our age for things within our power to change.
We also blame our age for issues we’ve ALLOWED to actually build up over time.
Improper dieting practices. A lack of a proper warm up….
Things we thought we could get away with when we were younger. That we thought “worked?”
Well…let’s put it this way….just because we could get results at the time, workout without warming up without any immediate consequences doesn’t mean we SHOULD HAVE.
And it’s also a big part of why we’re now “feeling our age.”
But because this is something we’ve…well…sort of done to ourselves…it also means we have the power to change it.
So how can you avoid feeling old? How can you control what you can control to stay lean and strong to your final day on this planet?
Here are 5 tips to help…that we need to try to teach people at younger and younger ages!
#1: Suck it up and learn about macros.
I know I sound like a broken record, but so often our desire to avoid learning about the fundamentals of nutrition catches up with us.
We may get away with slashing our calories super low when we’re younger or even out exercising our diet.
But as it becomes harder to build and retain lean muscle and metabolic adaptations can add up (both from menopause, muscle loss and previous improper dieting practices) we can’t just keep restricting further to see results.
By learning about macros we can actually help retrain our body to eat more, fuel for muscle growth AND achieve some stellar body recomposition.
Learning about macros gives us control to adjust as our needs and goals are constantly evolving.
#2: Include PREHAB with each warm up.
I’ve heard so many people say they used to get away without warming up.
What I want to tell them often is that their “getting away with it” is actually what probably caused some of their current issues.
I used this analogy in another podcast, but it is like a leak in your ceiling. You may not notice it’s there. You may “get away” with keeping the same pipe…
But one day the leak will have added up enough your ceiling tile may collapse in.
So many injuries and issues are due to perpetual overload. And often when the injury fully shows and we can no longer push through…well that move is simply the final straw.
Start doing that mobility work daily to address common daily postural distortions and help prep your body to work correctly during your workouts.
Even just a 10 minute warm up with that full prehab process can go a long way.
#3: Stop saying you’re too old for things.
You want to know the clients that stay young forever? They’re the ones that never stop pushing themselves.
That never shy away from challenges.
That constantly seek to progress moves.
Use it or lose it couldn’t be more true.
While yes, recovery times may change as well as even the types of training we are interested in…not to mention INJURIES may impact what we choose to do, age should never determine what we believe ourselves capable of.
At any age you can build strength, endurance and power.
It’s always about meeting yourself where you are at.
#4: Stop doing it because someone else did.
So often we don’t stop to assess our needs and goals.
We try to do something just because it worked for someone else even if it isn’t truly realistic for our lifestyle.
FOCUS ON YOU.
DO YOU!
What does your lifestyle look like and how can you create the healthiest version of that?
How can you help yourself build back in a sustainable way if you’ve been out with injury?
How can you create a lifestyle balance that allows you to enjoy your glass of wine or dessert?
Don’t get caught up in someone else’s standards of what is healthy…focus on your needs and goals.
#5: Suck it up and go slow.
We need to get it out of our heads that results will happen overnight.
Slow results are REAL results…not just glycogen depletion and water weight being lost.
Slow results are also SUSTAINABLE results.
We need to also realize that, the older we get, the longer we’ve potentially been doing the WRONG things. Also the longer we may have had the injury or the weight on.
And the longer we’ve been doing the wrong things? The longer it takes to correct.
As I like to tell clients, you didn’t get into your situation overnight and you’re not going to get out of it that quickly either.
The longer you’ve had the weight on, the more your body will rebel against the change.
We do not like change.
So get ready to be consistent and embrace that changes will take time!
Thank you, Cori, for your daily doses of reality and good coaxing. I am 58, Monod 6, and in menopause, and some days feel 78! I sit too much. I cave in to what my family wants to eat instead of making them eat the awesome Macro Diet (all printed out and in a binder!).
They say an angry woman has a clean house 😂 so why not a clean—and fit—body, too? I am not an angry person, just tired and frustrated (marriage and kids will do that), so if a little “anger” is my motivation then look out!! I used to play sports, I love camping, hiking, kayaking, and by gosh I don’t plan to stop! My youngest is 14 and a budding tennis player. When I told her of my dream to backpack and remote camp in some national parks she got so excited. To get there I need to show up every day and move, do anything, build the habit. Your daily advice is always welcome and so fun to read. Thank you for your great work. You give this old mom hope.
Whoa, edits needed:
good coaching, not coaxing
mom of, not Monod
😁
I do appreciate how realistic you are. No one is going to get flat abs in just 5 minutes a day. I always look forward to hearing what you have to say. But not there with the macros yet.
Hi Mary. You can always plan backward from the family meals to hit your macros. It’s what I have my clients do. And then remember small changes add up and we have to start somewhere. Even 5 minutes can start us on the right path and lead to results.
Small changes though do add up. And honestly? If you have 5 minutes, USE THOSE FIVE MINUTES. Those abs will happen faster with 5 minutes than no minutes!
Am I too old? OH HELL NO! I’m only 66! 😉
Love your site and all your info and training tips …. I’ve Been in the fitness industry for over 30 years … still very active working out 6 days a week with most focus on weight lifting …just turned 56 and finding it very difficult to keep the weight off … I need help on dialing in more on my diet and macros …. Any advice or sites you can recommend… please and THANK YOU 😊
Enjoyed the podcast. I am 78, a former yoga instructor. I still workout with limitations. My issue are my knees. Please do some exercises for knees so I can still do some squats fir strengthen my quads and rear. I need to strengthen my quads and core to help my weak knees. And wow, you and your mom are great examples of good health and body. Keep crushing it!!!
Cori, you are one of my heroes. Love your videos and try to adapt them to my needs and abilities.
Where do I start learning about macros ?
My goal for this year is to finally be able to do a pull up. I am always working on my strength but I realize that I also have to loose weight to help myself get to that goal.
BTW, I’m 74, grandma to 5.
YAASS! Young at every age!
Hi Connie. I’d highly recommend my Macro Hacks! All the education you need in how to adjust those macros as your needs and goals change! https://macrohacks.redefiningstrength.com/optin-416066421596387411652?sl=blogcomment
Thanks Sheri. Injuries are definitely something we have to address as, if we ignore them, they only get worse over time! I have a great post on knee pain – https://redefiningstrength.com/how-to-fix-knee-pain-do-these-4-moves/
Hi Shosh. Have you checked out my pull up challenge? It could be a fun fall activity to beast mode out those pull ups. Here’s a great beginner’s guide to macros from my Macro Hacks program – https://redefiningstrength.com/the-beginners-guide-to-macros?sl=blogcomment
I ‘m 67yrs of age just 2 1/2 yrs ago doing bodybuilding and did a 3 competitions. I had issues when I was doing it but now I have limted ROM in rotation and flexion in left arm so it limits what I can due. It is also weaker so some exercises I have difficulty doing. How can I build my shoulders up again how do I get the definition in my legs like I want which I had trouble with. The coach I had did not do macros and did not understand a women’s body such as her hormones can you help? I would love to talk with you.
Hi Joyce. Sometimes it is taking things back to basics and even working on that mobility to start to see what you can improve. Then even using specific variations, and a unilateral focus, to work around and not let the imbalances add up further. Feel free to email me so we can chat more too about macros for your hormones and such. It’s my speciality! [email protected] is my email 🙂
Thank you, I needed this.. I am 66 yo and my doctors says I need to walk a minimum of 30 minutes a day to start with then add other things
One small change can add up! But even bodyweight training or tracking your food as you start back with walking can add up. Regress to progress!