Best Way To Lose Weight Diet News, Fitness And Exercise At Any Age, Thoughts From Denise On The Fitness Journey Over 50

Number One Habit To Keep On Track

Being successful in anything requires staying on track.  One way to ensure you do this is by creating good habits that replace bad habits.   Forming good habits takes time and consistency.  Many folks tell us it takes 14 to 21 days to create new habits but don’t lock these numbers in your brain because it may take longer than 21 days before it truly becomes a habit.

The main benefit to forming habits is to change our lifestyles.  For me, lifestyle changes have made all the difference in my health and fitness levels and one of the main things I tell folks is baby steps forward will help you meet your goals.  I do have one habit that is most beneficial to me staying on track but before I get to my number one habit, I wanted to give you my top 10.    Remember my number 1 habit may be different than yours which is why I’m giving you 10. Choose the one that works best for YOU as this is your journey.

10.  I only step on the scale every so often.  Many people weigh themselves daily which does not work for me.  I feel so sad when people tell me that their weight in the morning can change their whole mood.  Don’t give that power to anything especially not a scale.  Weigh yourself no more than every week.  For me it’s every month or so as I go by how my clothes fit.

9.  Journal.  When you feel you are not quite on track, for one week write down everything you eat into a notebook.  You will quickly find where you are going off track.  For me, it is usually evenings when I wind down but I know this because of journaling.

8.  Keep motivated people in your life.   I didn’t realize how important this one until I found my family at the gym.  Since I work at home, I truly look forward to heading to the gym not only for the workout but to see my friends.

7.  Take the time to sit down and eat.  So many of us are guilty of eating on the run or in front of the TV.  We are not focused on what we are eating and may not be eating enough or eating too much.

6.  Strengthen your core.  Your core is not just your abs – it’s from your shoulders to your hips and includes your back and  keeps us erect.  Take the time to work on your core by starting with three 30 second planks then build up the time until you are at 3 one minute planks.

5.  Learn to eat for fuel not pleasure.  This could be a tough one if you are eating out for entertainment.  Change it up and meet friends for outings like hiking, walking and biking versus meeting at the restaurant.

4.  Be consistent.  Every single day, every single hour, every single minute.  Keep your focus on getting your exercise in and eating for fuel.

3.  Drink the amount of water you body needs.  We need to drink half of our body weight IN OUNCES each day to stay properly hydrated.  So if you weight 150 pounds, drink 75 ounces of water each day.

2.  Get enough sleep.  In this crazy world we live in, we often short change ourselves on sleep.  Unplug an hour earlier from the TV, computer and phone and hit the sack and try to get 6 – 8 hours sleep minimum each night.

1.  You’ve made it to MY number one habit.  My number one habit is exercise.  Over the years, I may have fallen off the wagon a time or two with the list above but I have never fallen off the exercise wagon.  I exercise every single day but if you are just getting started, shoot for 30 minutes 3 to 5 times per week then build from that.  Even when I was at my “fluffiest” my overall health and fitness level remained constant.

Remember these are my top 10 and your top 10 may be different. That’s okay!  Just get moving on your journey and if you are having a tough time, message me on Facebook.  I’m hear to help you but you have to take the first step.  And you can and will take it.

To your health,


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


Share Button

Leave a Reply

Your email address will not be published.