Staying Fit During the Holiday Season

Happy Thanksgiving to everyone in the Fit After Fifty family!

It’s that time of year again where it’s easy to pack on the pounds.  There’s so much delicious food to be eaten, it can be tough to stay fit.  Delicious smells fill the house, cookies and sweets appear in the workplace, and there are constantly delicious leftovers waiting in the refrigerator.  That pumpkin pie is just so tempting!

Just because it’s the holiday season, it doesn’t give you a free pass for the remaining weeks of the year to over indulge in all of your meals.  Remember that there are a few nights this season where it’s definitely tradition to have a large meal with loved ones,  but it doesn’t give you a free pass to be gluttonous every day!


Use these simple tips to maintain a healthy balance of great food and great fitness this holiday season.

Stay Active

It’s cold outside, there’s rain, snow, and brutal weather depending on where you live.  Bundle up and go for a walk or run outside, or take some fitness classes indoors.  Just because the weather may prevent you from being outside for long, it doesn’t mean it’s an excuse to avoid exercising.  Meals are so much more rewarding when you’ve earned them by having a great workout.

Adequately Hydrate

Our bodies are made of 60% water, and many of us are frequently dehydrated.  Start to cultivate the habit of drinking a glass of water or three first thing in the morning.  It helps your cardiovascular health, promotes healthy skin, better digestion, and helps clear toxins from your body.  Staying properly hydrated also helps prevent you from eating too much.  Many times when we’re thirsty, we tend to eat food, not realizing that it’s water that we actually crave.  When you drink plenty of water, you’ll look great and feel even better!

Walk and Talk

The holiday season is a great time of year because many of us tend to spend more time with our families.  The aunt’s and uncles come to visit, the in-laws are in town (oh no), and there are nieces and nephews running around everywhere.  Instead of staying indoors all the time, why not catch up with friends and family as you take a stroll around town?  Go for a hike, walk around the neighborhood, or get outside and get moving any way that you know how.

Enjoy the Holidays!

Tell your family, friends, and loved ones how much you appreciate them.  The holidays are a time where we can reflect on the year that’s passed, and think about the future.  Spend quality time with the people who are meaningful to you, and don’t let the delicious meals be an excuse to de-rail you from your fitness and health goals.  Appreciate the moment, be present, aware, and engaged with your time, and enjoy the festive season!

Cold Shower

The Sunday Smoothie – Quick Tips for Immediate Health Improvement

Oil Pulling – Boost Your Oral Hygiene Today

Don’t you love how clean and fresh your mouth and gums feel after a visit to the dentist?  Have you ever been told that you need to brush more carefully, and should start flossing once and for all?  It seems like most of us are in need of a little bit better oral care.  Many people say that disease starts first and foremost in the mouth.  That means it’s more crucial than ever to have healthy oral hygiene.  To quickly and noticeably improve the health of your gums and mouth, try swishing coconut oil through your mouth for ten minutes each day.  The practice is called “oil pulling.”  It’s been practiced in India for thousands of years, and is an effective and cheap way to boost your health in no time.

All About Oil Pulling

Why You Should Be Taking Cold Showers

Ever jumped into the ocean or a pool of water that’s a little on the chilly side?  You sharply inhale, and it jolts you completely awake in no time.  Well, it turns out there’s actually quite a few measurable benefits to taking cold showers and cold baths on a regular basis.  Everything from waking you up in the morning, to helping you burn more fat throughout the day.  Cold showers are a great addition to your routine and will help you live a healthier life.  It takes some mental preparation the first few times, but pay attention to how great your body feels after you take a cold bath or shower.  You’ll learn to look forward to them and enjoy them in no time!

All About Cold Showers

Cold Shower

The Health Benefits of Apple Cider Vinegar

Apple cider vinegar has been used for thousands of years in cultures across the world.  It also provides great health benefits to those who consume it on a regular basis.  It’s a cost effective and healthy addition to your daily diet.  Apple Cider Vinegar will help keep hunger cravings at bay, it will keep you from over eating, and may even have some protective benefits to fight cancer.  Learn all about why and how you can add Apple Cider Vinegar into your diet, and some of the benefits you can expect.

All About Apple Cider Vinegar

The Saturday Smoothie: Fall Tips to Achieve Better Health

Creating an Active Lifestyle

Who says that staying fit has to be be a pain?  Guess what, IT DOESN’T!  One of the great things about living a healthy and active lifestyle is you can choose any activities you like.  Enjoy riding a bike?  Great!  Love going on long runs in the mornings before the world wakes up?  Fantastic!  Find something that actually excites you.  Something that puts a smile on your face, rather than something you dread even thinking about.  Use these practical tips for incorporating fitness into your daily routine.  In no time, you’ll learn to love it.

Learn How To Create an Active Lifestyle (click)

Healthy Lifestyle

Practical Ways to be More Present

When we’re so in our own heads, and with our own thoughts, it prevents us from actually contributing much to the world.  In fact, it’s a great way to let life slip you by.  Instead, focus on being present.  Well, what does that even mean?  I hear the term thrown around a lot, but how is it actually applicable to me?  When you’re present, that little voice inside of your head is silenced.  You’re one with your surroundings, and your attention is completely focused and receptive to everything around you.  Sound enjoyable?  It is.  It’s such a great way to live.

Learn How to Be More Present

Be Present

Being Healthy and Satisfied with Less

 Just how much food do we really need?  When you see some people that constantly are eating, taking in 3,000, 4k, or even 5k calories per day, do you ever stop and think, is that really necessary to eat as much as you can get away with?  Well, what if we looked at it from the other side of the coin.  What if we ate as little as possible in order to remain healthy, fit, and productive?  Learn all about Mark Sisson’s approach to diet and health.  He has plenty of great reasons, as well as some tips and tricks, for how to stay lean and fit with a healthy diet.

Learn How to Be Content With Less

Satisfied with Less

When Was Your Last Fitness Event?

Think back to the last time that you set a physical goal and trained for it consistently.  Was it this year?  Was it 5 years ago?  Has it really been more than a decade?  Well, there’s still some time left in 2016 to finish the year healthier than you started, and what better way to do so than to sign up for an event.  It may sound a little daunting at first, but like anything in life, it’s well within the realm of possibility if you take things step by step.  Give it a shot, and you’ll be well on your way to newfound youth and vigor.

Learn How Easy it is to Run (or walk!) a 5k


Focus on How You Feel

Creating an Active Lifestyle: How to Do It

Going to the gym and lifting weights is not critical to a healthy lifestyle.  It’s certainly not the only way to get in shape and live an active life, or even necessarily the best way.    Neither is running, dancing, or yoga.  There’s truly no mandatory activity, no right or wrong way you must include in your life in order to be fit.  But you must do something.  To live a healthy lifestyle, it’s important to build activity into your day-to-day routine.

The beauty of it is you can really choose any activity that you enjoy.  No need to force yourself to do something you hate, or something that feels awkward or uncomfortable, just focus on what is fun and adds joy to your life.

Health and fitness are as much a mindset as they are a daily practice.  You have to condition your mind and body to be ok with working hard, and enjoying the process.  We developed and evolved over many many years, and humans have always been active, mobile creatures.  When we fall into sedentary routines and don’t pay attention to our diet, our health suffers.

Use these tips to get more exercise throughout your daily routine.

Take the Stairs

It’s so simple.  Walking up stairs is a great exercise for your whole lower body, and your core.  It’s simple, and doesn’t even take much longer than using the elevator as long as you’re only going a couple floors.  What’s especially fun is taking the stairs next to an escalator.  Most of the time it’s even faster to take the stairs.  Give it a go and smile at all the people you pass along the way.

Active Lifestyle Tip - Take the Stairs

Park Further Away

So many times we’re focused on finding the closest parking spot to the entrance to the store.  Whether we’re grocery shopping, going to the hardware store, or parking for work, we’re intent to find the absolute closest spot to minimize the distance we need to walk.  Have you ever stopped and asked yourself, “what’s so bad about parking further away?”  It lets you get more exercise, you get to enjoy the fresh air, and it really doesn’t add any significant amount of time to get to and from your vehicle.  Bonus points if you carry your grocery bags all the way across the parking lot on the way back!

Walk or Bike Instead of Drive

When was the last time that you walked somewhere instead of taking the car?  Unless you live in an urban area in very tight quarters, chances are you’re taking a car just about everywhere you go day-in day-out.  Make it a point to walk or bike places when possible, rather than using the car.  It will save you gas money, let you slow down and reflect, and add more physical activity to your life.

Bike Instead of Drive

Get a Friend  

Accountability is key.  Having an exercise buddy or group of friends to participate in activities makes it so much easier to life an active lifestyle.  Exercise is a great way to build friendships as well.  When you get into a routine of pushing one another, and encouraging your partner to stick with it even when they don’t feel like it, they’ll do the same for you.  If you don’t have a partner, group of friends, or social circle that likes to get outdoors and stay active, then start of by going on your own.  Strike up a conversation with someone around you who seems to be enjoying the same activities.  Chances are they’ll enjoy the interaction and you just may become accountability buddies.

Focus on How you Feel, Rather than Look

We’re constantly bombarded with media and advertisements telling us what we should wear, how we should look, what we should eat, and what we must buy.  Learn to rise above it.  Learn to listen to what your body tells you rather than the advertisement or commercial.  When you focus on the way that you feel, rather than the way you look, life is so much more enjoyable.  Nobody is perfect, and nobody sticks to a perfect routine.  But, when we are generally healthy, and when we’re learning, growing, and moving in the right direction, we’re much happier.

Focus on How You Feel

Fall Recipes

The Sunday Smoothie: Habit Change, Recipes, Video & More!

Many of our actions are decided by the habits and routines that run in the backgrounds of our lives.  The question is, are you aware of them?  If so, do you know how to change habits, so they can serve your best interests?  Check out this week’s article to learn how you can easily, and consistently change any of the habits that control your life.

All About Habit Change (Click)

Habit Change

Have you ever felt that you just needed a complete overhaul of your diet?  Many of us eat foods without even thinking about it, and need to entirely change our relationship we have with eating.  By eliminating the types of foods that can typically cause problems in our bodies, it allows us the chance to heal, detox, and reduce inflammation.  Use this guide as a complete recharge.  It takes commitment, but the results will absolutely astound you.

Overhaul your Diet (Click)

Healthy Diet

“People don’t buy what you do, they buy why you do it.”  Having a why is absolutely critical no matter what you’re trying to achieve.  Whether it’s getting into shape, leading a company, or choosing to make a change in your life, it’s important to be crystal clear about the underlying “why.”  Watch Simon Sinek, in his legendary presentation, explain all about how to start with your Why.  

Start with Why (Click)

Start with Why

The leaves are changing, the skies are cloudy and grey, and the cold weather is back.  This means we may spend more time indoors than we did in the summertime.  What better way to get into the spirit of autumn than to make a bunch of delicious, healthy, fall recipes?  Use this guide to learn some new recipes, or a different take on some of your favorite classics.  They’re all healthy and nutritious, your taste buds and your waistline will thank you!

All About Fall Recipes (Click)

Fall Recipes


Change your Habits

Changing Habits: How to Do It

The smell of fresh coffee wafts through the air as my espresso machine fills with the delicious black-gold liquid.  With teeth brushed and shirt tucked, I down the espresso, pop in my earbuds, and begin the 25 minute stroll to the office downtown.  It’s a routine I’ve practiced hundreds of times over the years, and has become so ingrained in my day I don’t even have to think.  There are some mornings where I make it into the office and almost wonder how I got there, because I’ve gotten ready, left the house, and walked in to work almost completely on autopilot.

Humans are Creatures of Habit

It’s no secret.  As humans, we’re all creatures of habit.  From our morning routines, to our meal plans, and our recreation, we operate on habits that we develop over time.  When we routinely floss our teeth, clean after ourselves, and exercise regularly, we have our good habits to thank.  When we smoke cigarettes, snack constantly, and drink excessively, it’s our bad habits that are to blame.  Since up to 40% of our behavior can be directly attributed to the habits we’ve built, it’s crucial we understand how to augment them, because they truly shape the trajectory and quality of our lives.
Changing Habits

How to Change Your Habits

So what can be done?  Using willpower alone to change a habit is a surefire way to burn yourself out, or fail miserably, because willpower is a finite resource.  In order to modify our habits, we have to understand how they work.  In The Power of Habit, Charles Duhigg explains that habits operate in terms of cues, routines, and rewards.
Cue.  The cue is the event that triggers our habits initially.  They fall into 5 categories: timing, location, social group, emotion, or behavior.
Routine.  The routine is the actual behavior that takes place.  When we experience the cue, our brain essentially goes on autopilot with the action or emotion that we’re accustomed to performing.
Reward.  The reward is the literal satisfaction of our cravings.  Whether it’s to satisfy our hunger, change our surroundings, or modify the way we feel, it’s the ultimate outcome of what our brain is after.
Change your Habits

What is Triggering Your Habits?

In order to change our habits, we have to identify the cue that triggers us, then determine the outcome or reward we’re trying to fulfill, and then change the routine that will take us there.
Let’s take, for example, the habit of afternoon snacking while you’re in the office.  It’s caused you to gain a few pounds over the past several years, and you tell yourself each day you won’t reach for the candy bar.  Despite your best intentions, you still find yourself with that empty snack wrapper at the end of the day, and it’s something you want to change.
Now that you’ve identified the routine that you want to change, you must identify the reward.  Why is your brain telling you to reach for that afternoon snack?  Could it be something as simple as satisfying your hunger?  Perhaps it’s actually a desire to socialize with colleagues in the kitchen?  Or maybe you actually want a quick break from your work to recharge?

Experiment on Yourself

You can figure out your reward by running a series of experiments.  One day bring a banana or healthy snack into the office for whenever you feel the urge.  Does this satisfy your craving or are you still heading towards the kitchen?  Still snacking, got it.  The next day go for a walk around the block in the afternoon instead of reaching for a snack.  Still reaching for that candy bar?  If that doesn’t work try socializing with a co-worker for a few minutes.  Are you satisfied this time around and did you avoid that candy bar?
Let’s say for example that on the day you chat for a few minutes with your colleague, you don’t find yourself snacking.  This tells you that the reward you’re after is not actually satisfying hunger, it’s the desire to socialize with someone around you.  If that’s the case, then you need to figure out what the cue is that causes your brain to operate on that habit loop.  Is it time of day?  An emotion?  A certain location?  In the case of afternoon snacking, likely it’s brought on by the time of day.
So to change the habit, change the routine.  Each afternoon (the cue), make a point to go and socialize with a coworker (the routine), because it will satisfy your desire to gossip, chat, and interact (the reward).  This way, you are fulfilling your reward with a routine that actually serves and satisfies you, rather than one that causes you to gain weight.
Self Experiment

The Takeaway

Since we’re creatures of habit, and many of our actions are unconscious and the result of the habits that we’ve developed, it’s essential we are able to understand how to change our behavior.  We operate on cues, routines, and rewards.  So when you want to make a change, identify the cue, identify the reward, and change the routine that gets you there.  Have any stories of habits you’ve changed that you’d like to share?  We’d love to hear!

The Saturday Smoothie – Take Action, Hydrate, and Get Tough

How To Stay Fit in the Work Place

Many of us would love to shed a few unwanted pounds.  How do we get to the root cause of our weight gain and increase in waistline?  One of the first places you should look is in your workplace.  Is it a sanctuary of health and wellness, or does it tempt you with donuts, cookies, and idle time sitting behind a desk?  Use these tips to ensure you’re getting fit at work, not getting fat.

Get Fit While in the Work Place

Making a Change

Sometimes when you’re stuck in a rut, it can be difficult to get back on track.  You read the articles, watch the videos, and know intuitively you need to make a change, but where to start?  Use this guide to take action once and for all, and set your life on a better trajectory.  It’s especially helpful if you just want that extra nudge to help you get started.

Take the First Step Once and for All

All About Hydration

Our bodies are filled with water – about two thirds of us to be exact.  It’s essential to survive, but can it help us thrive?  We’re always told that we should drink eight glasses per day, but why is that the case? Dr. Mercola walks us through exactly what happens within our bodies when we’re not consuming enough water.  This should be all the motivation you need to quench that thirst and keep a large bottle of water within arms reach at all time!

What Happens When we’re Dehydrated?

Water Bottle

How Are They So Tough?

Do you have that friend or acquaintance that just seems to be on top of it at all times?  He or she is always up early, always in a good mood, gets their work done, and has a huge smile the whole time.  You can be that person too.  By using these strategies, you can learn how to cultivate a stronger mental toughness today.  They’re simple, yet powerful.  Give them a try!

How to Be Mentally Strong

smiling man

How to Stay Healthy at Work

One of the biggest contributors to obesity is a sedentary lifestyle.  We sit while we eat, when we’re watching television, at our desks at work, and when we catch up with friends.  Add some stress from the workplace into the mix and it’s no wonder why many of us are overweight, or weigh more than we’d like.

Use these simple tips to ensure you can keep off the unwanted pounds, stay healthy at work, and continue ever forward on your journey towards better health.

Don’t Drink Your Calories

Many people (myself included) love and need to start their day with caffeine.  Coffee is fine, but those caramel blended Frappuccinos or similarly sugar-filled drinks will make it downright impossible to stay in shape.  Instead of the dessert-like blended drinks, try a green or black tea, or even a black coffee.  If you don’t find black coffee too appetizing, try adding a bit of cinnamon – it works wonders.  If that combination is still too much to handle, try adding a splash of cream, but leave the sugar aside.

Sugary Drinks

Drink Water Throughout The Day

Keep a large bottle of water on your desk.  Fill it up.  Drink it.  Rinse and repeat.  It is a pretty simple concept, but even just having water in plain sight and within arms reach will substantially increase your water consumption.  If you want some variety, add a bit of lemon, lime, grapefruit, or carbonation to your water.  Worried about the increased number of trips to the bathroom?  Guess what, that’s a bit more exercise you would not have gotten in otherwise.  Often times when we snack, it’s actually because we’re dehydrated, not hungry.  So make it a priority to continually drink water throughout the day.

Take Short Breaks

Ideally you are utilizing a standing desk and trying to sit as little as possible, but if that is not the case or a standing desk is not available, take intermittent pauses in your day to take a stroll around the office, down the street, or up and down the stairs.  I’m personally a big fan of walking meetings.  If there is a meeting that does not require the use of in-office technology or the use of a whiteboard, try to have the meeting while walking around the block.  It gets you out of the office into fresh air, and lets you get a bit of exercise in during your workday.


Pack Your Lunch

Think veggies, fats, and lean meats.  Ideally grass-fed / free range / wild caught, but that’s a whole different conversation. The key takeaway is that when you pack your lunch, you know exactly what you are ingesting, how fresh it is, and where it comes from.  Not only will it help you look better, feel better, and perform better, it also will be a bit easier on the wallet when compared to eating pricey takeout from the restaurants around the block.

Exercise Regularly

A great way to achieve this is by building it into your schedule.  You don’t even need to go too crazy, you just need to go consistently.  It is not about what you do, it’s about consistency.  Weight lift, run, practice yoga, take dance classes – whatever physical activity you prefer, just make sure it is something that you can do on a regular basis.  If possible, try to get some exercise during your lunch break at work, then eat at your desk afterwards.  It will break up your day, and you may even notice a newfound energy throughout the rest of the afternoon.

Snack Healthy

I love snacking.  I could eat dark chocolate and candy bars all day, but I opt for the healthy snacks.  Try a piece of fruit, a handful of mixed nuts, some carrots, or some yogurt and granola.  Ideally you want to keep the snacking to a minimum, but that is not always possible.  When you do feel that urge, go for the healthy choice.  Often times, realize that the snacking may actually be out of boredom, not out of hunger.  If that is the case, refill that water bottle we talked about earlier and take a quick stroll to clear your head.  You will find yourself back in that productive workflow in no time.

healthy snacks

Sit less, stand more, reward your body with healthy and nutritious food that will serve you, and get some exercise in each day.  If you cannot pronounce the ingredients it probably doesn’t belong in your body. It sounds simple, but it comes down to all the small choices you make on a daily basis.

The key to making these lifestyle changes is keeping your eyes on the bigger picture – your personal well being; realizing that it is all about the journey rather than any one destination.  Make changes and improvements continually along the way, and you’ll find your fitness and wellness goals are easier to achieve.


How to Take the First Step

After months and years of sedentary habits, poor diet, and minimal exercise, it can be tough to take the first step.  It can be difficult to even know where to start, or how to muster the motivation and courage to do so.

You may think about it day after day, and know internally that something needs to change, but you’re at a loss for how you can go about it.

The key to taking the first step is by just doing it.  Commit to taking an action, and do it.  But you already knew that, didn’t you?

“The journey of a thousand miles begins with a single step,” says Lao Tzu in the famous Tao Te Ching.

What is the journey that you need to be taking?  What have you been putting off for weeks, months, and years?  What is a change that you can make that will drastically improve the quality and trajectory of your life?  When you look into the mirror each day, are you completely pleased with what you see, or is there something you’d like to change?

Be Specific

Let’s say that the change that you need to make is getting in better shape.  First off, you came to the right place.

“Getting in shape,” is great, but it’s not a specific action that you can take.  Going for a walk for 30 minutes, on the other hand, is something that is specific, and can be done immediately.  Doing 10 pushups, is something that’s measurable.  Drinking 8 glasses of water is another great one.  Before you finish reading the rest of this article, I challenge you to choose something concrete that you will accomplish today.  No excuses, no delays, choose something that will serve as your first step.

Be as specific as possible about the action you are going to take.


Take Action

When you’ve specified which action you are going to accomplish, it’s time to execute.  It’s time to take that first step.  It’s time to finally make a change in a positive direction.

Go right now, and take action on the activity you committed to doing.  Drop what you’re doing, and take action.


If you’re still reading this, and haven’t taken action, why did you let an excuse get in the way?

Schedule Everything Important

Results are made from taking consistent action over time.  If there’s something that’s important to you, schedule it in your calendar.  This way, it will become a routine and a habit that you can rely on, rather than something that takes willpower.  Willpower is a finite resource.  Routines, on the other hand, are something that you can stick to even when you’re tired, irritable, and sore.

schedule it

Create a Vision

Have a goal in mind of where you want to be.  Is your goal to be pain-free?  Is it to lose weight so you can spend more quality time with your loved ones?  Whatever your vision is, be specific about it.  Write it down.  Share it with your spouse or loved ones.  If you don’t have a vision, or a plan, or a destination in mind, you’re not going to just  end up there by random chance.  Your life is undoubtedly going a certain direction, the question is, are you in control of it?

Stay the Course

Taking the first step is just the beginning.  But it’s a huge hurdle to accomplish.  If this article has gotten you to take action, then congratulations.  I’m happy that it had a positive affect on your life, and I’m excited to hear how you make progress.  You’re one step closer to the outcome you want to achieve.

That said, your journey has just begun.  Stay consistent with it, at all costs.  Build it into your schedule so it becomes a routine, and a habit.  There will be days when you don’t feel like it.  There will be nights when excuses get in the way.  If you succumb to the excuses, and you don’t take action one day, don’t let that derail you.  Nobody is perfect, and mistakes happen.  But don’t let one mistake halt your progress.  Stay the course, and continuously take action, and you can achieve just about anything.

What step did you take?  Please share with us, we’d love to hear about it!

stay the course

The Saturday Smoothie

Obesity is one of the biggest health risks we’re facing around the world.  We tell ourselves we’ll never been obese, but then one day we look in the mirror and see the writing on the wall.  The good news is there are things you can do to make a change.  One effective strategy to combat excess weight gain is by using an intermittent fasting diet.  Practitioners frequently lose weight, curb cravings, and experience a greater sense of control over their diet.

Lose Weight by Intermittent Fasting


Toxins are all around us.  They can be found in our food, our air, our water, and our homes.  It’s inevitable we’ll all come across them, but there are many simple steps you can take to reduce the risk of exposure.  Each of them are simple in their own way, but all of them compounded together can make for some substantial improvements to your environment.  Use these easy tricks to minimize the toxins all around you.

15 Trick to Reduce the Toxins in Your Life


Sugar directly contributes to weight gain, obesity, and diabetes.  It tastes great, but it wreaks havoc on our health and our waistlines.  By cutting it out, or significantly reducing the amount we consume, we can experience immediate health benefits.  It takes commitment, but learn how to completely detox from sugar in short order.

Detox from Sugar in 10 Days


Fall is finally upon us!  That beautiful time of year when the weather is still good, the leaves turn colors, and the warm clothes get brought out of the closets.  What better way to get in that autumn spirit than by testing out a delicious crock pot recipe.  The good news is it’s healthy, it’s easy, and you’ll love it.  If you haven’t made a crock pot meal before, or don’t cook much for yourself, don’t fret.  It’s as simple as chopping up veggies, adding lentils, and letting the crock pot do the rest!

Easy Crock Pot Lentil Soup