The Fit at Fifty Plan

Sharing is caring!

When I first wrote about my goals when Turning Fifty, I had no plan.  Really!  It was more about getting fit than dieting or losing weight.  It was more about proving to myself that I could lose some weight by eating real whole foods instead of low-fat, over processed ones, and by moving my body.  What I didn’t expect was the interest from readers that I have received via comments as well as emails – thank you!  And thank you to all of you that are following along and doing the same along with me.  It is so wonderful knowing that I have this fantastic support, and I am often telling Lenny about y’all and how surprised I am.  Many of you have asked for The Fit at Fifty Plan;  a place where they could reference what my goals are in a single location, in addition to the weekly updates.  Here it is, all written out in one easy to find post.  Be mindful, accountable and determined!

Please keep in mind that I am motivated to do this as I feel anyone can be healthier by eating right and by working out with what you have available to them.  Not all of us can afford a fancy gym membership that is upward of anywhere from $75 – $200 a month.  While I was ready to slap down $160 a month to join a spin gym, I wasn’t excited about spending that much and knowing I would not be able to go every day because of my work schedule.  Motivated by a couple of friends who said the best thing they ever did was quit their gyms, and start working out at home and that they were finally able to reach those weight loss as well as fitness goals they had never been able to reach at the gym.  One friend created an at-home gym with simple tools, like resistance bands, an affordable treadmill, hand weights and during yoga at home, and the other friend started walking everywhere sun, rain or snow, and she lives on the East Coast!

Want to join along – tag your journey and let’s CRUSH this together #FitatFifty

Beginning Weight:  155 pounds

Measurements:

• Arms:          14″
• Chest:         36 1/2″
• Waist:         31 1/2″
• Hip:             41″
• Knee:          15 1/4″
• Calf:            15

Fitness Goals – MOVE my body at least 5 -6 times a week.  For $240 I bought a spin bike and have no excuses now.  I actually love it as I can sneak in a sessions at any time.   I have started putting together a YouTube list of biking sessions I enjoy.  Also, we discovered some new walking paths and have been logging in miles on those as well we like to get a weekend hike in.  I have started adding light weights as I would like to tone my upper body.  I keep them in the kitchen and do them whenever I am standing around;  making coffee, waiting on dinner, etc.. it is better then being online looking at crap!

Spin at Home

• Bike
• Sessions – adding new ones all the time

Weights – keep these in the kitchen to pump iron!

Rebounder – I mix it up sometimes between spin and jumping;  makes me feel like a kid again

Resistance bands – great for traveling

Walking – can be done anywhere, like the no excuse workout.   I use a Fitbit to track and guess what I still use the first generation.  When traveling I try to log more miles in or take advantage of the hotel gym (if free)

Yoga – there are a couple different ones I like.  I would like to start adding longer sessions.

• Morning
• Evening

HIIT – want to add some of these workout programs as well

Legs

Strong Arms

FOOD – Eating real wholesome food, and trying to following this guideline for 1500 calories a day per my lovely friend Amy who knows a lot about this stuff!

Each Meal should try of have the following:

• 40% of your calories should come from vegetables
• 35% from lean protein
• 15% starches {whole wheat pasta, rice, sweet potato, etc}
• 10% healthy fats

Breakfast Ideas

2 eggs

1 cup mixed greens with lemon + olive oil dressing

1/4- 1/2 avocado

1-2 chicken sausage

Or

1/4 cup steel cut oats

1/4 cup fruit {berries preferably}

1-2 tablespoon honey

sprinkle of honey and cinnamon

Lunch Ideas – Make this one of your largest meals

Chicken caesar is always a great choice {NO Crutons} and you can not put dressing on salad. Instead dip tines of fork into dressing and then spear your salad.

Chicken or Turkey lunch meat with spinach or mixed greens, tomato, green beans, etc.  Pick a whole grain bread that has very little to no sugar added.

Condiments – mustard

Chicken Tortilla soup {1 cup} with 3 cups mixed green salad and vinegar & evoo dressing {try to avoid cheese, crackers because of the extra calories}

Turkey Chili [1 cup} with 3 cups mixed green salad and vinegar & evoo dressing

Grilled fish with sauté veggies {dressing or sauces on side}

Snack Ideas

1/2 cup cottage cheese with 1/4 cup blueberries

Dinner Ideas

3-4 ounces of protein

2-3 cups of vegetable or more

.5 serving of a healthy fat- avocado (1/4-1/2), almonds (only enough that would fill the palm of your hand), olive oil (1/2-1TBS), nut butters (1-2 TBS).

 

 

** disclaimer:  I am not a dietitian or nutrionist, nor do I claim to be.  I am just trying to prove a point to myself, that one can become healthier, fitter while losing a few pounds by following a real whole food diet along with moving one’s body, and being mindful of what you are doing.  Instead of doing crazy “fad diets” or “gimmicky diets”.