all right, gang here’s a quick fitness update. and i’ll share what i eat on a typical day later in the post. but first things first. this girl has a BIG birthday coming up as in the big 6-0 in three short weeks. and with birthday gifts on my mind, i went ahead and splurged on a Peloton. actually, way back in January when i started my fitness journey i had my eye on this spin bike and the on-demand or live classes that come along with it. if you have never taken a spin class let me assure you it is one of the best forms of high-intensity exercise out there. it works your heart, quadriceps, hamstrings, lower legs, glutes, back and upper body. and it’s easy on your joints. most spin classes add a section of weight training where you work your arms while seated on the bike. it’s a crazy hard section even though you are working with lighter weights. maybe because you’re exhausted from the high-intensity intervals doled out throughout the class and then you work your arms. when i was in my forties i was introduced to spinning and immediately fell in love. well, it’s more like a love/hate relationship because any spin class on any given day will kick your butt to the door and back again. but you will leave class feeling as if you’ve accomplished something. it goes without saying you’ll be dripping in sweat so stay hydrated by drinking plenty of water. and i have to say i am impressed with the Peloton instructors and the variety of classes offered. there are floor exercise sessions, cool down stretches, and of course, spin classes that can be selected by length, music genre, instructor, live, on-demand, lot’s of options and endless choices. truly one of the best birthday gifts ever!
this month was the perfect month to exchange my Orange Theory workouts for Peloton as i’ve been gimping around the past few weeks. an old knee injury from college flared up and i’ve had to curtail my workouts while it’s on the mend. so i can’t say i made great progress this past month but i’m slowly ramping up my exercise routine thanks to spinning. this week will be the first time i’ve hit my goal of five workouts for quite some time and it feels good to be operating at full capacity! and, yes, five workouts are optimal three workouts are minimal to see real results. and another resounding yes it takes longer for a fifty-nine-year-old to get into shape as opposed to a thirty-nine-year-old. but it can and should be done. scientists have proven that those who exercise regularly are younger on a cellular level than those who lead sedentary or moderately active lifestyles. the good news is it’s never too late to incorporate exercise into your lifestyle. you’ll immediately start reaping the benefits. regular physical activity helps you look and feel younger and stay independent longer. it lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. and your mood improves too. it’s those endorphins!
what do i eat on a typical day? since i’ve joined FASTer Way to Fat Loss, i use My Fitness Pal app which tracks macros (proteins, fats, and carbs). i aim to keep all three balanced on any given day. since FASTer Way to Fat loss incorporates intermittent fasting (an eight-hour feeding window) i don’t eat my first meal until noon, right after my morning workout, which consists of a banana, kiwi, and almonds. my second meal of the day is typically my largest, and i love a chef salad that includes a hard-boiled egg, salmon or chicken, and avocados. plus a light dressing of olive oil and lemon juice. then at night, i’ll eat something light – yogurt, apple slices, edamame, sweet potatoes, or lentil salad. on the weekends i splurge a bit by adding a cafe mocha, class of wine, and consume heavier meals. all-in-all i try to keep a balanced perspective when it comes to meals and lifestyle. if i truly wanted to lose more weight all that’s necessary is to adjust my macros and keep my workouts to five or six days a week. but my goal is to be fit not to wear a specific size.
this is a photo taken right after my first workout back in January.
this is me today. Faster Way To Fat Loss Sign up
what is FASTer Way to Fat Loss? it’s an easy program to follow that lays everything out step by step. during the six-week program, you receive a full program guide complete with daily workouts, nutritional guidelines, webinars, meal plan information and access to a Facebook group to get all of your questions answered.
spin shoes are a must. guess who couldn’t resist a pop of pink?
shorts | tank | spin shoes
this is what the Peloton monitor looks like from my perspective. you actually feel as if you’re in class. but i love the fact i can work out according to my schedule, not the gym’s schedule.
three reasons i love this program:
ONE – every detail is planned out for you. the online workouts have exact directions and links to watch the moves. but if you love working out at The Barre, or have another workout routine, you’re used to like Spin Class no problem. there are options, ladies, options. my workout routine consists of two sessions per week at Orange Theory the other three are spent in my home gym with Amanda (the mastermind behind FWTFL). the great thing about FASTer Way To Fat Loss is you can make it work with your lifestyle!
TWO – this is a lifestyle, not a diet. we use My Fitness Pal app to track calories and macros, but the mentality is progress, not perfection. the goal is to eat dairy free, grain free and gluten free as much as possible but again, there’s flexibility. do i have a cocktail or glass of wine on occasion? absolutely! did i enjoy chocolate chip cookies last weekend when one of my kiddos was home? well, i couldn’t let him eat the whole batch by himself! as i mentioned, FASTerWayToFatLoss is a lifestyle change, not a diet. this program teaches how to cut fat and gain lean muscle while still living life to its fullest.
THREE – it is a proven system that helps women and men (yes, there is a program for men) lose fat. and there’s no age limit! actually, you’ve heard me talk about the importance of exercise as we age. the amount of muscle we lose each year is alarming. you’ve heard it said “use it or lose it.” it’s true! my goal is to live the best life possible at any age. and exercise is key.
registration is open for the next round that starts August 13th! sign up here.
is the Founder and CEO of Style at a Certain Age. She writes Sundays-Fridays on all topics ranging from fashion, health, wellness, home design and more.
She’s 63, 5’8, and size 8.
Had my Peloton for a year and am approaching ride #250! My leaderboard name is #caffeinated – would love to ride with you!
that’s so good to hear! i will definitely look you up. xo
Hi Beth! Great post. Although the Peloton is not in my budget at this time I am definitely intrigued by it.You are so right about the 5 workouts a week in order to see progress – I have learned this over the past month. I am paying close attention to my carb intake and I do some version of intermittent fasting -I’m seeing results. As you say, this is a lifestyle and I’m in it for the the long haul.
and it is a lifestyle! fad diets or rapid weight loss just don’t work. it’s taking fitness and nutrition seriously that will get results. and it sounds as if you are doing just that! xo
Thank you for recommending the faster way to weight loss. I just finished a six week session. I lost 14 pounds and more importantly I feel fantastic. At age 65 I finally think I have found the approach to eating and exercise that will work for me the rest of my life.
that’s wonderful, linda! if you put this program to work it works for you. but we do have to put the effort in. so happy to hear that you are loving FWTFL. xo
As always, thank you for your post on weight loss. Peloton is not in my budget, prefer to do things that don’t cost money, such as walking my dog and taking hikes carrying 5 pound weights, etc., but agree you need to have at least 5 workouts a week to see progress.
that’s great to hear that you bring weights with you on your hikes! keep up the good work! xo
Good for you! Exercise is key. And I have definitely learned that I really don’t need as much food as I thought I did–my portion sizes are so much smaller than I used to eat, and I feel good and stay at a size I’m really comfortable with, without every worrying about that at all. A lot of it is the foods you choose to eat–if they’re healthy and good for you, they fill you up anyway!
hopefully, my portions are getting smaller, sue! i do notice i fill up quickly when i make smart food choices.
You look wonderful and super fit, glad you’re enjoying the program and it’s working for you. For me, the food portion of the program doesn’t sound real sustainable over time so I’ll stick w/ science-based Weight Watchers where I’ve been a lifetime member for ten years. I also love an anti-aging exercise program called T-Tapp, (https://www.t-tapp.com/) developed by Teresa Tapp, and it uses no exercise equipment at all! Yet it’s comprehensive for your body; the T-Tapp Workout is designed to fatigue muscle groups layer by layer and inch loss can come quickly. I’ve been doing the basic 15-minute routine for the last fifteen years, and I credit it for getting me up in the morning so I can continue to earn a living. 🙂 Thanks for sharing your tips and wisdom!
thanks for sharing your exercise program. i love to hear how each of us incorporates exercise into their lives. and to think you can fit this in before heading off to work. impressive! xo
I’m such a proponent of exercise. Especially as we age, it’s so important. Also, nutrition is key – sounds like you have a very healthy diet – I think times we eat and portions vary for individuals. I personally have to eat breakfast before I workout. Protein is key for me. I’ve eliminated added sugar and eat mostly complex carbs. A Dr once told me that as we age we have to exercise 24/7 and eat air…lol ,of course she was joking, but nutritional needs and exercise regimens change as we get older (I’m 67). I personally love Zumba and try never to miss a class, do Pilates and Yoga along with walking (steps/day matter for me) – it seems to keep the weight off. The Peloton looks interesting, but I don’t have the space or $ for one. Kudos to your plan -You go girl!
sometimes, it feels as if you Dr. was right about eating air. but, with a sensible exercise regimen in place and smart food choices we can even sneak in chocolate from time to time. xo
Do you have a favorite instructor? My peloton is being delivered next week, and I can’t wait.
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