My Daily Fitness Non-Negotiables at 47

As we age, our bodies change, but the principles of health and fitness remain largely the same. At 47, my fitness routine is built on consistency and simplicity, focusing on two non-negotiable activities that I believe are the key to feeling and looking my best.
Below, I’ll share the exact strategies that have worked for me—ones that are sustainable, actionable, and can help you achieve your health and fitness goals, no matter your age.

1. 1. Daily Step Minimum: 10,000 Steps a Day (with a 5,000-Step Safety Net)
      Moving your body throughout the day is one of the easiest and most accessible ways to promote weight loss. But here’s the key: it’s not just about hitting a specific step count. It’s about making movement a natural part of your daily routine. Setting a daily step goal will help push you to make movement second nature in your lifestyle.

      Why 10,000 Steps?

      The 10,000-step goal has become a popular benchmark, but it’s not just a random number. Research shows that getting about 10,000 steps a day can significantly improve cardiovascular health and reduce the risk of chronic conditions like diabetes, dementia, and cancer. Plus, increasing your daily step count will promote fat loss by increasing your caloric burn.
      For our health, walking might really be the “magic pill” everyone’s seeking. It reduces serious health concerns better than any pill or injection currently available.
      The 10,000-step goal is an easy-to-remember target that encourages daily movement, but importantly, any increase in activity level can lead to better results.

      The Science Behind It

      Walking naturally helps regulate blood sugar levels and reduces the risk of insulin resistance—an important factor in weight loss.
      Studies have found that even a moderate increase in steps, such as going from 3,000 to 5,000 steps, can improve metabolic health.
      Walking also promotes the release of endorphins, helping to combat stress and support overall mental health, which is critical for weight management.

      Actionable Tips for Achieving Your Step Goal:

      1. Start Slow: If you’re not currently walking 10,000 steps, don’t stress. Start with a baseline—try 5,000 steps—and gradually increase that number by 500 each week. Aim to build up to the 10,000 mark over time.
      2. Break It Up: You don’t have to walk 10,000 steps in one go. Take advantage of short walking bursts throughout the day. A 10-minute walk after meals does wonders for blood sugar balance. Walk on a treadmill during virtual meetings. Head outside for your phone calls. Stroll during lunch breaks.
      3. Track Your Steps: Use a fitness tracker or a simple app to monitor your steps. Tracking makes your goal more tangible and motivates you to stay consistent.
      4. Get Outdoors: Walking outside in nature not only gives you all the physical benefits but also supports mental well-being. If possible, walk in parks or green spaces—studies show outdoor walking reduces stress and boosts mood.

      Bonus Tip for Weight Loss:

      You don’t need to power walk to see benefits—just make sure you’re consistent. The more steps you take, the more you’re boosting your metabolism, burning calories, and leveling blood sugar levels, which means more fat loss. If weight loss is your goal, think of your daily steps as your calorie-burning foundation.

   2. Lift Weights: 3-5 Times a Week to Build Lean Muscle Mass
      While cardio (like walking) is fantastic for overall health, building lean muscle is arguably one of the most important aspects of fitness, especially for weight loss.
      As we age, we naturally lose muscle mass, a condition called sarcopenia. This loss can slow your metabolism and make it harder to lose weight. To counteract this, strength training should be the cornerstone of your fitness program.

      The Power of Muscle: Why Strength Training Matters

      Strength training isn’t just for bodybuilders—it’s for everyone. As a 47 year old woman, lifting weights has become non-negotiable for me. It helps combat the natural aging process of muscle loss, keep off body fat, and feel amazing.
      When you build muscle, you not only tone your body but also increase your resting metabolic rate. Muscle burns more calories at rest than fat, meaning the more muscle you have, the more calories you burn throughout the day—even when you’re sitting still.

      The Weight Loss Benefits of Lifting

      When you lift weights, you stimulate your body to burn fat for fuel, especially when combined with a macro-balanced diet plan.
      The process of muscle repair after weight training burns extra calories in the hours after your workout—this is called the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). This means you’ll continue to burn more calories even after you finish working out.
      Additionally, weightlifting helps improve insulin sensitivity, a key factor in weight loss. It can also improve your posture, boost bone density, and increase energy levels—leading to an overall more active lifestyle.

      Actionable Tips for Strength Training:

      1. Focus on Full-Body Workouts: If you’re short on time, full-body strength workouts that target all major muscle groups are incredibly effective. Compound movements like squats, lunges, push-ups, and deadlifts work multiple muscle groups at once, maximizing efficiency.
      2. Consistency is Key: Aim to lift weights 3-5 times per week. Start with lighter weights and gradually increase as you get stronger. Consistency and increasing your load will help you build and maintain lean muscle mass over time.
      3. Start with Bodyweight Exercises: If you’re new to lifting, begin with bodyweight exercises (e.g., squats, lunges, push-ups). These help you develop proper form before adding resistance.
      4. Increase Your Weights Overtime: As you grow stronger, don’t be afraid to lift heavy! You won’t bulk. Putting on big muscle takes a lot of intention and strategy (not to mention, supplements and steroids). You aren’t going to accidentally turn into a body builder. Heavy weights will do amazing things for your figure!
      5. Rest and Recover: Muscles need time to recover, so make sure you’re allowing at least 48 hours between intense strength workouts for a particular muscle group. This rest is essential for muscle growth.

      Bonus Tip for Weight Loss:

      To get the most out of your strength training, pair it with a nutrient-dense diet that supports muscle growth and fat loss. Adequate protein intake is essential to repair and build muscle tissue. These foods will help you build lean muscle mass and burn more fat.

Are You Doomed After 47?
Age is just a number when it comes to fitness. The principles that work for someone in their 20s are the same principles that work for someone at 47—focus on daily movement and strength training.
By committing to a daily step minimum and lifting weights regularly, you’ll not only improve your health but also accelerate weight loss, build muscle, and keep your metabolism active.
Remember, consistency is key. Start small and gradually increase the intensity, and over time, these habits will become second nature.
If you’re looking for additional support, join my LEAN program, where I will help you create and maintain a sustainable fitness routine tailored to your needs, with simple, effective workouts that you can do anywhere.
You’ve got this—small steps, big results!