Thoughts From Denise On The Fitness Journey Over 50

Don’t Wait Until New Year’s Day To Lose Weight – 5 Tips To Get Started Today

Are you one that makes New Year’s resolutions?  Do you stick with them?  I used to be one of those folks and every year the number one resolution always seemed to be lose weight.  A good thing for me that I got wiser each year and finally decided enough with these New Year’s diets.  I’m changing my life by changing my habits – and it worked.

We all have days that are easier than others but lifestyle changes quickly become habit and habits are something we can stick with.  So where do you start?  I’m going to give you the ones that were most effective for me but you have to actually do them.  Take one at a time and stick with it until it’s habit then add the second one.

  1. Find your starting point.  You can do it one of two ways.  You can do it by weighing yourself or you can do it by measuring yourself.  I prefer measuring myself because inches lost will always show where it may not show on the scale.  You decide what works for you then do it, write it down and put it away.  Wasn’t so bad was it?
  2. Get the junk out of your house.  No excuses.  It doesn’t matter if the grandkids love cupcakes, your husband loves ice cream, your kids love soda.  What matters is if you are tempted by the junk you don’t need to have it in your house and even more important, you family really doesn’t need it anyway.  This was one of the first things I did when I decided to get healthy – no more junk.  It gets a little easier every day.  I have not had soda in many, many years.  I have coffee in the morning then it is water the rest of the day. It’s recommended that we drink water that equals half of our body weight in ounces.  So if you weight 180 pounds, your goal is to drink 90 ounces of water.  How are you going to meet that goal if you’re drinking soda?
  3. Water is important for our bodies for so many reasons.  As I mentioned in the second point above, aim to drink half of your body weight in ounces per day.  So if you weigh 200 pounds, your goal is 100 ounces.  Fill you first bottle in the morning and carry it with you through out your day to make sure you drink it.
  4. Exercise is also part of the equation but no need to think of exercise as a dirty word.  There are so many ways to get 30 minutes of activity in your day.  Write down what you like to do.  Where do you like to go?  What do you really enjoy?  From that figure out an exercise routine that works for you.  For example, I am an outdoor gal – always have been so I make sure my exercise routine includes outdoor activities such as gardening, walking, hiking, biking.  But I also enjoy working out with friends which is why I include Zumba in my weekly schedule.  It all works together so that I don’t feel like exercising is a chore.
  5. Sleep.  The body recovers during sleep but unfortunately so many of us have a tough time getting what we need.  I do best on 8 hours per night.  Others may need more or less to function so you need to ensure you get enough sleep for what your body needs. One thing we know for sure is that if you do not get enough sleep, nothing during the day will be easy to accomplish especially as you are trying to incorporate new habits into your routine such as number 1 through 4 above.  So starting today, create a routine in the evening that will signal to your body that it’s time to start turning off for a good night’s rest.  Maybe it’s getting into bed an hour earlier with a book.  Or possibly it’s turning off the TV and taking a warm bath. Whatever it is that works for you, do it starting today.

Sleep Is Imprortant To Fitness

Remember that saying “Rome wasn’t built in a day?”  Your new lifestyle habits won’t magically happen overnight either but you need to stick to them for your healthiest self.  Take a look at my Ebook 30 Days To A New You where I share how I have kept the weight off for many years by creating lifestyle changes have worked for me.  You CAN do this!



Coach Denise

Denise Sanger is a high energy business owner with over 30 years experience in the marketing area.  She has transitioned her love of fitness and marketing into helping others succeed in their own businesses.   She founded How To Stay Fit Over 50 to provide hope and support to others by motivating them to take the first step in their fitness journey no matter what age.  Email her at or

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