I have a big birthday this fall and of course aging gracefully is something we all don’t think about really until age becomes a thing. Then we ALL strive to do it well. I am not in the camp where I want to Not Age. I know some are. they will do everything they can to ignore, deny and even alter aging but no matter what you do it still comes. I heard once by a very known movie star that “older women look better because our skin has settled and it sits better on our bones, and that hand wrinkles are beautiful because they tell a story!” I like that but I also don’t want to age prematurely or inelegantly. To enjoy the process of life but also realize it is short and how to make sure I have the best potential at all the stages is key.
I am slightly vain so I won’t deny that looking “fabulous at 40” is something that also matters. However, I do want to look my age. I am not 21 anymore, thank heavens! I am appreciative that fact. I am not trying to erase all the life I have lived since then! Life expectancy is higher for females (80.2 years) than for males (74.8 years) in the United States but suffice it to say that between 40-45 for women you are hitting the “middle” age mark. For Men it is 37!
Here is my health model in creating a strong presence for my “big” birthday.
FIT Model
To get started, we are going to launch with the FREEING INSPIRATIONAL TECHNIQUE! A detox and a heavy challenge for just over a month. You then taper the intensity and switch it up for maintenance. Whenever you feel yourself slipping you go back to your more challenging 5 week plan and stick to it! This plan sees real benefits at the two month marker so 8 weeks is ideal but you can do it in a pinch in just 5 and still see amazing shifts!
Diet is also key here! So I will adjust what is acceptable for me during this time. Remember everyone is different!
Freeing: This is the fun part. It has to work for you in being life giving. The process you put together has to be liberating — mentally, physically and emotionally. It cannot be constraining on your life. It cannot be one more thing to add to a crazy busy existence and world. If being apart of the 5 o’clock club will free you up for more time and energy than go through the dedication to make it happen! Meditate and workout before any of the world is up and do it with great enthusiasm! But, if it shortens your sleep to a negative place, and makes your afternoons always foggy, or it is just one more thing to do on your plate – it is not a freeing activity to add. Do not put the activity on your goal sheet! You will always fail if your goal is not freeing you further in your life.
Inspirational: This is where it motivates. The process must evoke growth, “ahh-ha” moments, and zeal. If it doesn’t inspire you, you won’t do it. It really is that simple. How do you inspire yourself to eat right and invest in your loved ones? Create your why and make it good! make it really really good!
Technique: This where you don’t deviate. This is your program, your template, your structure. After you have created your freeing list, your why and reasons, you stay the course, you know it works. It is a pattern you choose to create for yourself that will result in the flawless promise of better living, healthy living, exceptional living. A ballerina goes to class every day to get better at her technique. A swimmer gets himself in the pool. What are the tasks, the habits, the techniques and disciplines that you need to go back to over and over again.
The MODEL:
I call it the model and not a plan because it can be shifted as you evolve and grow – I am not a person that believes a one size fits all but I do believe everyone can benefit from starting and sticking to anything! Consistency and hard work pay off. Effort and stewardship matter! A model is someone or some thing you usually look up to or value highly and you can copy it. Gaining similar if not even greater results.
Get in the gym 3x a week and have another two where you are doing at home workouts and long walks/cardio. If you don’t have time or the ability for the gym then at home workouts are fine for all 5 days but it has to be a 5 day a week for the model results. Once you get yourself back to the baseline you want you can go down to 4 days but 5 is crucial in the beginning. This should make you sore! Abs are none negotiable everyday as it will take 3-5 minutes to do them and water needs to be consumed at your body weight. A sauna is recommended to sweat out detox and vitamins consumed. Meditation and Journal Daily. An minimum of one off day a week is crucial! Rest matters – 2 off is the max. I prefer a active rest day (yoga, walk with dogs, bike with my kids and then a total off day. But once again this is a “model”.
Gym Day x 2-3:
Legs/Abs – Day 1
Arms/Abs/Cardio – Day 2/3
Sauna for 20 minutes
Meditation and Journal
Home Day when in a pinch:
40 Squats
40 Jumping Jacks or jump rope
40 Second Wall Squat
40 Hip Flexes
40 Push Ups
45 second sprint/60 second brisk walk/jog for 15 minutes
Meditation and Journal Daily
Home Day:
Cardio x45 minutes
Pilates x35 minutes and/or Ballet Legs workout
Meditation and Journal
Everyday ABS:
Scissor kicks for 1 minute
Reverse crunches for 1 minute
Elbow to knee crunches for 1 minute
Cross body mountain climbers for 1 minute
Plank for 1 minute
Ballet Legs Workout:
100 Calf Raises
90 Mountain Climbers
80 Squats
70 Sumo Squats
60 Glute Bridges
50 Squat Jumps
*Repeat if you can
Meals and Eating:
Coffee and Collagen – an easy add on is a collagen power that has pre and probiotics and help recovery and aging bones
Water EVERYDAY must be your body weight!
Weight yourself weekly – not daily – this is key…weight fluxes – let it! this is about over all health and big gains take time – long game focus!
Detox till after 1pm everyday! eat between 1-2pm daily as your first meal! This is your partial fast detox! Collagen and coffee is only thing before that.
Eat lots of veggies, hummus, nuts, protein shakes, and lean protein foods
Limit breads unless it is sourdough – pasta to once a week portion controlled and try to make it organic
Take vitamins daily at breaking of the fast meal
Alcohol limit to a max of 3x a week (once you hit your goal this can shift)
REST/Mental Day:
Read/write/nap/pray/meditate
Plan your next week
Drink extra water
epsom salt baths
pedicures/massage/light gardening
yoga/pilates or acupuncture mat
bike or nature walks – get outside
Once again this is me and I am not a person that believes in one size system but maybe this plan will inspire you to get up and be diligent in self care!
Creating Exceptional 