How nice to look at women 40-50 years old who demonstrate their fantastic physical shape. They do not just have an excellent body shape, but they also do fitness every day and lead a healthy lifestyle, which makes them look great. What is their secret? Is it even possible?
We want to tell you that everything is possible in this life, since you are its creator. All these women older than 40-50 years of age regularly train, and also have daily habits that help them stay in great shape. What are these habits? Keep reading because we learned from 5 pros their one morning ritual that they’d never give up, and are ready to share these habits with you. So, read and take notes, ladies!
#1. A morning walk
Sara Kooperman, JD, CEO of SCW Fitness Education and WATERinMOTION and inductee in the National Fitness Hall of Fame (58 years old) shares with you her morning ritual, which gives her strength and energy for the whole day.
“My daily regime includes walking my golden retriever, Buster, for 30 minutes to an hour each day. This works out to be 2-4 miles. It helps me focus more intently and creatively. I also like to walk in the morning with friends. This gives me time and catch-up time with my girls. We call this our ‘therapy.’ I highly recommend this for the busy professional and the busy mom!”
Well, ladies, before you go to bed in the evening, do not forget to prepare walking shoes and your favorite yoga pants for a morning walk.
#2. Breathing Listening Technique
Kathy Smith, inductee in the National Fitness Hall of Fame and Video Hall of Fame, and host of “On Health: The Art Of Living With Kathy Smith” (66 years old) shares with you some amazing technique, which helps her regain focus.
“A technique I use to re-energize during the day is called the BLT (Breathing Listening Technique). It’s a simple method to help me regain focus. This 60-sec technique allows me to release past thoughts and future concerns. And, it brings me back to the present moment. I feel a wave of relaxation and confidence, and it helps improve my productivity. The BLT slows down heart rate, lowers blood pressure, and flushes out any feeling of frustration.”
You can also make “BLT” your daily habit. For this, you just need to follow these steps:
-Get comfortable in a chair. Make sure your shoulders are relaxed, down and back, and that your chest is nice and open. Take a nice, steady inhale for a count of 6.
-When you reach the top, try and hold it for a count of 6. While you’re holding your breath, listen. Identify any sounds around you, however distant or faint they may be: an air conditioner rumbling, a dog barking down the street, a car driving, or maybe just the soft song of a bird nearby. Whatever it is, be specific and mentally pinpoint the source of each sound.
- Slowly exhale for another count of 6. Repeat this cycle 4-5 times.
#3. The first hour of your day
Petra Kolber, happiness expert and author of the upcoming book The Perfection Detox (54 years old) says that women should protect the first hour of their day. Why should we do this?
“When I protect the first hour of my day and use it well, the rest of my day seems to always unfold with more ease. I try not to look at my computer or phone (I charge my phone outside of my bedroom) until at least an hour into my day. I use this golden hour to set my intention and my mindset to create an extraordinary day. I start by thinking of three things that I am looking forward to that day. This primes my brain to seek more of the good. I then sit quietly and meditate for 5-10 minutes, journal for a few minutes, or pick up the latest book I am reading. Next, I make my coffee and use the process as another mindfulness ritual. I then go and make my bed.”
What about you? You must definitely try this morning method. Set aside your gadgets and take yourself an hour of free time to tune in to positive mood throughout the day.
#4. 7 hours of sleep
Keli Roberts, internationally renowned fitness educator and inductee in the National Fitness Hall of Fame (56 years old) recommends sleeping at night for at least 7 hours.
“I have very regular sleep habits. I go to bed around the same time of the day, every day. My day starts super early, so I try and get at least 7+ hours a night. That’s my absolute minimum. Often I get 8+. Sleep is underrated when it comes to staying healthy and energized. When I don’t get enough sleep I sneak in a nap in the afternoon!”
Try to go to bed early every night. Set aside all the gadgets so as not to be distracted, make an alarm for an earlier time and fall asleep. Also, we recommend you keep your bedtime consistent, even on weekends.
#5. What about mindful eating
Mindy Mylrea, creator of Gliding, the Gliding Disc Exercise Program, and Tabata Bootcamp (56 years old) recommends you try mindful eating.
“At age 50, I launched into learning everything about nutrition. The food we consume plays an enormous role in our vitality and longevity. Today, I don’t worry about the ‘workout’ as much as a whole-food, plant-based diet. Exercise is crucial to wellness, but we can never exercise our way to good health if our diet is off track.”
Stop just eating your food and flipping news on social networks on your iPhone. Try to eat mindfully: bless your body with healthy food, much of which comes from the earth, because that is the best filling for your stomach.