July 15, 2024
Who Says You're To OLD to Have Vitality, Strength, and Movement After 50
Ready to redefine your fitness journey after 50?
Join Kelly Howard renowned author of "Fit, Active, and Ageless for Life," and I as we discuss the secrets of staying fit and healthy as we age.
Kelly shares her compelling personal story of a transformative moment at age 50 and offers actionable advice on the importance of building and maintaining muscle mass to counteract age-related muscle loss. This episode promises to shift your mindset and fitness strategies, making sure you stay vibrant and strong through the years.
We also dive into the art of maintaining health and well-being through sustainable, small steps, especially for women over 50. From managing stress and cortisol levels to improving sleep and moderating sugar intake, we cover it all.
Plus, we celebrate natural beauty and empowerment in midlife with tips on outdoor activities, morning routines, and all-natural skincare regimens. This conversation is packed with practical insights and encouragement, guiding you toward a balanced, fulfilling lifestyle.
BIO
Kelly Howard is the Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life! For over 25 years she has helped busy women prioritize their fitness so they can feel great and have more fun and energy for the things they love in this second half of life. She believes you can do anything when you feel strong, confident, and empowered.
Kelly loves adding fun and adventure to life with outdoor activities like hiking, biking, backpacking, kayaking, and stand-up paddleboarding. She empowers women to adventure out of their comfort zones by trying outdoor experiences they have only dreamt of or possibly haven’t experienced in a very long time.
Her Fit is Freedom podcast, coaching, online courses, and events have changed the lives of thousands of women. As a frequent guest on podcasts and television, she also created the FOX TV Outdoor Houston Adventure series. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.
Social Media, Website and Book
Facebook - https://www.facebook.com/kelly.howard.790
Instagram - https://www.instagram.com/fit_is_freedom/
Website - https://fitisfreedom.com/
Kelly's Book:
FIT:Active and Ageless for Life
We hope you have enjoyed this episode. Please like, comment, subscribe, and share the podcast.
To find out more about Lynnis and what is going on in the V.I.B.E. Living World please go to https://link.tr.ee/Lynnis
Join the V.I.B.E. Wellness Woman Network, where active participation fuels the collective journey toward health and vitality. Subscribe, engage, and embark on this adventure toward proactive well-being together.
Go to https://www.vibewellnesswomannetwork.com to join.
We have wonderful events, courses, challenges, guides, blogs and more all designed for the midlife woman who wants to keep her V.I.B.E. and remain Vibrant, Intuitive, Beautiful, and Empowered after 40+.
Please like, comment, share, and subscribe to the podcast.
If you would like to be a guest on the V.IB.E. Living Podcast please email me lynnis@vibewellnesswoman.com.
To find out more about Lynnis go to linktr.ee/Lynnis
Chapters
00:00 - Fitness Changes After 40
11:28 - Maintaining Health Through Small Steps
22:47 - Embracing Natural Beauty and Empowerment
Transcript
WEBVTT
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What kinds of things begin to change in terms of the kind of fitness we should be pursuing, the kind of exercises that we should be doing?
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Sure, and I mean, and you just like you, hit the nail on the head the reality is is that our bodies have changed.
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I talked to someone this morning.
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She said oh my gosh, I don't know what I'm doing.
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I am on the treadmill every day.
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She said I'm eating 1,200 calories a day and I'm thinking, oh, my goodness right, and I'm doing all these things but nothing's working.
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This was somebody who's not a little person.
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I mean, she's tall, she's 5'9", and it's because what she's doing is what she would have done when she was 20.
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Instead of what she should do at 50,.
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I realized was that we have to treat our bodies different, because our bodies are different and it's okay.
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Hi, I'm Linus Woods Mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in their life.
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So come on, let's vibe, where everyone is thinking about okay, what can I do to get fit real quick?
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Because I wanna fit into that swimming suit, or I wanna go on vacation, or perhaps I have a graduation to attend, a wedding to attend it's that time of the year, but actually no matter what time of the year it is that you might be listening to this podcast, what we're going to be talking about is relevant, and that is the whole idea of fitness, especially after 40.
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What things are different, what things are changing, what things do we need to change about our approach to fitness and what things maybe do we need to add to make sure that we're doing what's right for our bodies?
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That's why I'm very excited to introduce to you someone who definitely knows, kelly Howard, who is the author of Fit, active and Ageless for Life.
00:02:04.808 --> 00:02:11.449
She is a fitness consistency expert with a touch of adventure, and I want to find out what that venture part is all about.
00:02:11.449 --> 00:02:15.131
But thank you so much, kelly, for being here today on the Vibe Living Podcast.
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It's wonderful to have you here.
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Thank you, and thank you to everyone listening Truly appreciate it.
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Absolutely.
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So let's get right into about this whole issue of fitness.
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This is a topic that just never seems to go away.
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There's so many questions about what's right, what's not right, so many issues around how our bodies change after 50.
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And since I've been doing this for about almost 17 years, I have seen a real shift in terms of the conversation with people finally talking about the fact that what we used to do in terms of getting fit in our 20s and 30s may not be what we need to be doing in our 40s and 50s.
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So let's start there.
00:02:54.406 --> 00:03:02.334
What kinds of things begin to change in terms of the kind of fitness we should be pursuing, the kind of exercises that we should be doing?
00:03:02.574 --> 00:03:14.770
Sure, and I mean, and you just like you, hit the nail on the head the reality is is that our bodies have changed, because I mean, like, the biggest reason is that we start losing muscle mass.
00:03:14.770 --> 00:03:21.568
Okay, that is just a, that is just a part of life and it doesn't have to be Okay.
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So what happens a lot of times is is people come to me and that I talked to someone this morning.
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She said, oh my gosh, I don't know what I'm doing.
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I am on the treadmill every day.
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I'm eating.
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Now, this was, this was somebody who's not a little person.
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I mean, she's tall, she's five, nine, she's.
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She said, I'm eating 1200 calories a day.
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And I'm thinking, oh, my goodness, right, and and I'm doing all these things but nothing's working.
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And it's because what she's doing is what she would have done when she was 20 instead of what she should do at 55.
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And it's, it's just a, and it took me.
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It took me the same thing, like I had an awakening about all of this, but what I realized was that we have to treat our bodies different, because our bodies are different and it's okay.
00:04:09.104 --> 00:04:11.609
We just have to play in a different sandbox.
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You know.
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I'm glad you mentioned the fact that you've been on your own journey and that you've gone through this too.
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When did you have an example of times, maybe, when you didn't do such a great job with your overall fitness?
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Oh, you know, it's life right Up down, up down.
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Probably my biggest wake-up call.
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I was about 50 at the time and I was doing all the things like we all do, like busy women do, right, running a new company, taking care of a mother who had had a heart attack and fell, redoing a home, just all this stuff right.
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And so I thought that I could get by on being a weekend warrior.
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That was my thing.
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I can sit on my back end for 12 hours a day and work, then run down and take care of my mother, then run over and take care of the house, and on the weekends I'll just, you know, get in shape a little bit.
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But what happened was I woke up one day and I couldn't get out of bed, and it was not because I was tired, it was because I was in so much pain that I literally crawled to the bathroom and crawled back to bed and I went.
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Oh well, I must be dying, right?
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But it wasn't.
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It wasn't that.
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It was in the back of my head the whole time.
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Was that little voice going no, kelly, your body can't do the things it used to get away with.
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And so I just I had to learn.
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I just had to learn, and it was ironic because I was in the health outdoor business at that point.
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Right, right, you've been in business for 25 years, so you have a lot of experience.
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Exactly, and I'm just like.
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I'm just like one of those moms do as I say, not as I do, and finally I had to do as I say.
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Absolutely so when you talk about, you had to do as you say what.
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Absolutely so when you talk about, you had to do as you say.
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What say you?
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What do you?
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say when these things happen.
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So things that changed that I had to shift for me.
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One of them was I had to make a priority.
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I could no longer keep putting myself, off my health, off my physical well-being, off thinking that everyone else came first, because what I realized was that if I didn't start making myself a priority, all those people that I was putting first were going to have to be taken care of me.
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So, number one.
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Number two was I started realizing that I talked a great game, but I wasn't playing a great game.
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So my talk was you need to have things to look forward to.
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You need to.
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You know you need to make plans.
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And instead I'm making plans for, you know, everybody else.
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So I started really diving in and going what do I want, like, what do I really want?
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What do I want in five years, 10 years, 20 years, 30 years and longer?
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What do I want to be able to do?
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And what came out of that was I went oh well, that's simple.
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I want to be able to do all the things that I love to do for as long as I possibly can.
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So that led to the next step, which was okay.
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So what are you doing now that isn't doing taking care of that.
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One of them was I wasn't focusing on any mobility in my body.
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As we add years to our body, we add layers of I'm not going to say injuries, but, just like you know, we've just kind of like been rocking and rolling in these bodies for a long time and, instead of taking care of our joints, we just expect them to keep going.
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So I started really caring for my joints and really learning about that.
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I got back into weights.
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I used to do weights.
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I was, you know, I was one of those girls that I was in the gym when no one else was in the gym no, no, other women were in the gym and I got back into it, not like not like a monster, but like somebody who needs to have a functional fitness.
00:08:06.348 --> 00:08:12.132
And the other one I did and this always surprises people is I cut back on my cardio.
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Oh, yes, please talk about that because I'm trying to get the word out about that.
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I have friends who, you know they're getting in shape for the reunion, the wedding, whatever and so they're going hard you know, going hard in the gym and everything else.
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And I had experience with that myself this just this past summer in 2023, when I went to visit my daughter in Miami, who is a fitness guru, but she's also an ex collegiate athlete.
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She ran track and she also did cross country, so she trained, trained, trained.
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So when I was taking pictures down there, I noticed like, oh, you know, 10 pounds is like way too much that the camera's just adding Now I look like 20 pounds overweight, so I gotta do something.
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She says, mom, I know exactly what to do.
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So next thing, I know I'm in the gym doing the ropes and, you know, doing all this stuff.
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Now, in the back of my mind, wait a minute.
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I usually tell people not to do this because the cortisol levels.
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But you know it feels so good.
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But bottom line is, I did lose some inches, I did pack on some muscle, but I really didn't lose the weight like I, what you would have thought I should have been losing because my cortisol levels were going up and I was getting.
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I, I was, I was.
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My muscle memory is coming back because I'm a dancer from from many, many years.
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So my muscle memory was coming back, but not in the same way as the effort.
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I mean I was in there.
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Three times a day.
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Oh my goodness.
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Yeah, so why is that?
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Why did it not work?
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What?
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What tell us about cortisol and going?
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hard and all that.
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Well, it's a couple of things.
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One of them is definitely what you're saying the cortisol.
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As we go long and hard, we are raising that right.
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The other thing that happens, though, is that and this happens to a lot of us who are what I call, you know, cardio addicts I am like, totally, I love to go long and hard, I just do, but if you go for roughly longer than an hour, let's say, you're doing a dance or a bike ride, or a long hike or something like that, and you're doing this consistently.
00:10:18.542 --> 00:10:21.995
What you're doing is you're actually starting to break down muscle, something like that, and you're doing this consistently.
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What you're doing is you're actually starting to break down muscle, and when we break down muscle now, we're not going to be able to burn the fat, right, because we've broken down muscle.
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Instead that we think that cardio is helping us, but it's taken away.
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The other thing that it's doing is that there's that point, and that point is probably at about different for everybody, but let's call it 50, probably a little bit earlier than that, but it becomes harder to add muscle back on, yes, and so we don't really want to lose that muscle.
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That's right now.
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Now I still go play hard, but not all the time, right, I mean, and this is something and go back like during COVID this, this came screeching home to me during the pandemic, because so at that time I was, I was in very good shape, I was doing a lot of long distance cycling, but I also was doing a lot of everything else I needed to be doing, which included community and, you know, meditating and all the things that you know keep you kind of grounded.
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And I spiraled out of control, right Like the rest of the world.
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I was like, oh my gosh, what is going on with us?
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What's going on with us?
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So stop the gym, because the gym was shut, stress levels immediately go up and then I get on my bike or go for hikes for hours because I didn't know how else to deal with it.
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And what I noticed?
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And so that was I'm 63 now, so at that point that was about I was just turning 60.
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What I noticed was that the instantaneous loss of muscle and gain of weight around my stomach, which I'd never had before was was almost comical, almost, but it wasn't like overnight, it's just like overnight.
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And and that was the cortisol, the stress over the overpushing and it was.
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It was an interesting thing that I've been working to reverse since then.
00:12:22.296 --> 00:12:24.711
So it's yeah.
00:12:26.969 --> 00:12:38.859
It's really interesting too, because so many women are suffering from this thing of having that abdominal weight gain and doing all the belly buster, the fat burning tablets.
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Some people are actually doing the crunches and all that stuff, and you and I both know that's not what works.
00:12:44.909 --> 00:12:53.332
So what does work, kelly, in your opinion, when it comes to that extra flab of fat that gathers after a certain age?
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So, okay, my first one is sleep it off.
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Okay, I mean, that is one of those things that I have a very good friend and her father literally taught her you'll sleep when you're dead.
00:13:06.293 --> 00:13:12.076
Right now you need to work and I'm like you know that explains a whole lot.
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It explains a whole lot.
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It explains why she gets up at 3.30 in the morning and goes running by four and every year she's gaining more weight.
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It's losing that sleep that we need.
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So sleep's a big one.
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Another one is stress management.
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Another one is really it's sugar.
00:13:32.586 --> 00:13:36.053
It's managing the amount of sugar you take.
00:13:36.114 --> 00:13:43.355
I do say, when you say sugar, are you talking about white sugar, or are you talking about all sugars, including the sugars that we get from our fruits?
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Oh, OK, that right.
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There could be like, if I throw that out, some people are just like oh my gosh, we need to fight.
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Right, I give up Right.
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I'm done with this.
00:13:55.789 --> 00:14:04.230
So, in general, ok, in general, the American Heart Association says that we should have about 25 grams of sugar a day and no more.
00:14:04.230 --> 00:14:17.317
That includes roots, it includes your processed carbs, it includes all the stuff you can get there really fast, okay, very fast, very fast.
00:14:17.317 --> 00:14:22.537
And when it comes to fruits, okay, let's just talk about fruits for just a second.
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I have had clients that have fought me like tooth and nail on fruits.
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Well, I eat a fruit smoothie every morning, or I drink a fruit smoothie every morning.
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It has you know X, y, z and I'm like, oh my gosh, that's a lot of calories, or not calories, but a lot of grams of sugar.
00:14:36.812 --> 00:14:39.433
So finally, we get them on a glucose monitor.
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I grams of sugar, so finally we get them on a glucose monitor.
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I'm like, fine, do whatever you want to do, but you got to do your glucose monitor.
00:14:45.379 --> 00:14:47.145
And they see the spikes that they're getting.
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So they're willing to come back down to something a little bit more reasonable couple pieces of fruit a day, not, you know, not blending 17 pieces of fruit and thinking that's going to be yeah, it adds up really, really fast.
00:14:59.568 --> 00:14:59.989
It's so funny.
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I have a one of my clients was talking about something that she heard on television and the lady was complaining that she wasn't losing the weight and she was doing these fruit smoothies and everything else.
00:15:10.046 --> 00:15:15.326
And he was like, well, that's the reason why it's all the sugar in the fruit smoothies might be healthy stuff in there.
00:15:15.326 --> 00:15:19.533
You know, and I guess we're not saying that, don't ever do fruit smoothies.
00:15:19.533 --> 00:15:29.673
We're not saying that, right, you're saying, you know, just be aware, and maybe instead of every single morning, maybe, you know, once or twice a week, that's your little treat, you know, have a fruit smoothie.
00:15:29.673 --> 00:15:33.456
Now I know that you are really keen on consistency.
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Why is that important and what's the secret sauce?
00:15:37.565 --> 00:15:39.441
How do you establish consistency, kelly?
00:15:39.441 --> 00:15:39.924
What's the secret sauce?
00:15:39.924 --> 00:15:41.009
How do you?
00:15:41.169 --> 00:15:42.537
establish consistency, kelly.
00:15:42.537 --> 00:15:46.671
Okay, so everyone has consistency in something they do in life.
00:15:46.671 --> 00:15:50.471
Okay, people will say to me I'm not consistent.
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I'm like, yeah, you are.
00:15:51.615 --> 00:15:53.972
I mean you're consistent in something you're doing.
00:15:53.972 --> 00:15:58.131
So if you can recognize where that thing is that you're doing, that you're consistent at.
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Whether it's a bad habit or a good habit, I don't really care.
00:16:00.232 --> 00:16:06.090
You realize that, yeah, that you're doing, that you're consistent at.
00:16:06.090 --> 00:16:07.693
Whether it's a bad habit or a good habit, I don't really care.
00:16:07.693 --> 00:16:08.917
You realize that, yeah, you can do consistency.
00:16:08.937 --> 00:16:19.659
The reason consistency matters is because it's that accumulation of small steps over a long period of time versus that start big, lose 30 pounds in 30 days, kind of thing, and then people crash and burn.
00:16:19.659 --> 00:16:27.039
We crash and burn from the big, huge changes that we force on ourselves, that we can't sustain.
00:16:27.039 --> 00:16:31.571
But if we start small, we figure out what consistency looks like for us.
00:16:31.571 --> 00:16:34.817
It's not a sexy thing, right?
00:16:34.817 --> 00:16:39.789
Like I always say, you know you're never going to see Cosmo saying you know that 13 steps to consistency no.
00:16:39.789 --> 00:16:41.951
You're never going to see Cosmo saying you know that 13 steps to consistency no.
00:16:41.951 --> 00:16:48.340
But those little steps are going to turn into long-term huge, huge changes.
00:16:49.061 --> 00:16:49.520
Absolutely.
00:16:49.520 --> 00:17:01.773
You know it's small incremental steps of change and I really that's part of my philosophy of practice when I'm working with my clients is not that we're not going to attack everything at once and figure out why you're not feeling well.
00:17:01.773 --> 00:17:08.592
We're going to take a look at your overall lifestyle and take a look at where we can make some small incremental changes.
00:17:08.592 --> 00:17:20.596
And it's interesting, what happens a lot of times is, as you begin to make those small incremental changes, you begin to see some improvement that you like and then you look for other opportunities to make changes.
00:17:20.978 --> 00:17:23.884
And next thing you know you've made some significant changes.
00:17:23.884 --> 00:17:30.690
Like, for instance, I'll tell someone okay, I just need you to increase your water by at least a couple of glasses a day, so you think you can three glasses a day.
00:17:30.690 --> 00:17:32.115
Let's go for five glasses a day.
00:17:32.115 --> 00:17:33.729
So you start drinking more water.
00:17:33.729 --> 00:17:37.650
They're more hydrated, they have more energy, their skin starts looking better.
00:17:37.650 --> 00:17:38.913
You know things start happening.
00:17:38.913 --> 00:17:49.375
And then next thing, you know when the soda goes by that they could have because they've had their five things of water like, well, maybe not, why don't you go ahead and just give me a water of lemon instead?
00:17:49.375 --> 00:18:00.751
You know you begin to look for other opportunities for that incremental change to be even better, you know, and there's something else I was thinking about too when we were talking about, you know, all the sugar and stuff that's in our foods.
00:18:00.751 --> 00:18:03.075
That's really a good vote, isn't it?
00:18:03.075 --> 00:18:06.941
For preparing more foods at home, right?
00:18:08.005 --> 00:18:29.919
Oh yeah, if, if you can, if you can do more healthy foods at home and when I say healthy, I think of healthy foods as anything that is vibrant to your world, right, anything that has been grown or raised in a sustainable, healthy manner.
00:18:29.919 --> 00:18:44.205
When you start bringing these in and I'm not against bread, I am not against bread at all but when you eat the bread, eat the best you can, right, bring all the best stuff in and enjoy that it changes the way we eat.
00:18:44.205 --> 00:18:59.875
If you, you know, like, if, if somebody wants to go through a drive-in and get a I don't know a hamburger, and you've got that white bread, that is is really kind of scary stuff and you know, and everything else on it, that there's nothing there.
00:18:59.875 --> 00:19:02.144
That is that is exciting.
00:19:02.144 --> 00:19:02.806
Really.
00:19:02.806 --> 00:19:04.849
It's just a filler.
00:19:04.849 --> 00:19:06.794
So look for foods that don't.
00:19:06.794 --> 00:19:09.018
That aren't fillers, but fill you up.
00:19:09.018 --> 00:19:11.190
Fill you up absolutely in your body right.
00:19:11.230 --> 00:19:19.721
I always say go for stuff that you know is nutrient dense and not uh, chemical dense or uh or dense in words that you can't even pronounce.
00:19:19.721 --> 00:19:29.219
Well, the fact that you're even buying food that's in a package or in a can is the first step to let me see what else is in here.
00:19:29.219 --> 00:19:35.007
You know, and many times you'll find, oh, maybe this is something I don't want to get, or maybe this is something I can prepare myself.
00:19:35.007 --> 00:19:48.801
And the actually the interesting thing about fat and losing weight the more toxins you have in your fat, the more difficult it is for you to lose that fat and to lose the weight.
00:19:50.229 --> 00:19:51.051
So I don't know this.
00:19:55.007 --> 00:20:07.954
Yes, that is true Watch the toxins you take into your system, and not to be fanatical about it, but just to be able to take a look at the things that you're putting in your system and your environment in general, because the toxins hide in the fat.
00:20:07.954 --> 00:20:13.698
That's where they hide and it makes it that much tougher for you to remove the fat.
00:20:13.698 --> 00:20:18.780
So there's little tweaks and things that we can do to make the adjustment.
00:20:18.780 --> 00:20:21.962
But you know, I am so glad that you decided to join us here today.
00:20:21.962 --> 00:20:27.208
I just love your energy.
00:20:27.208 --> 00:20:34.151
We had a couple of hits and miss trying to get together, but it was definitely worth it, and I want to encourage all of you who are listening to Kelly to make sure you take a look at the links there on the show page.
00:20:34.451 --> 00:20:40.392
She has a wonderful book that has so much information about the importance of being consistent.
00:20:40.392 --> 00:20:43.499
It's called Fit, Active and Ageless for Life.
00:20:43.499 --> 00:20:44.931
I love that ageless thing.
00:20:44.931 --> 00:20:53.016
I never have been one to subscribe to the anti-aging thing, but the ageless stuff I'm all for that, Absolutely.
00:20:53.016 --> 00:20:55.113
What made you decide to write that book?
00:20:57.646 --> 00:20:58.209
I don't know.
00:20:58.209 --> 00:21:00.184
Okay, that's the reality.
00:21:00.184 --> 00:21:06.894
It's just one day I woke up and I was like, oh, I need to write, okay, and I knew exactly what I needed to write about.
00:21:06.894 --> 00:21:29.617
And I guess it probably came from all the women I deal 99% with women All the women that I've met and talked with and who think at times that maybe it's time to slow down, maybe this particular injury or whatever is, might be the end of everything.
00:21:29.617 --> 00:21:35.836
There's all these things that go through our heads and I don't believe any of them.
00:21:35.836 --> 00:21:52.039
I do believe that the more we move and the more we learn how to move properly and the better we eat, and the more we have people like you in the world, who you know are subscribing subscribing to be vibrant, follow your intuition, do the right things right.
00:21:52.039 --> 00:22:02.476
The more we do that, the greater and bigger our worlds get, and the more we give in and we go small, the smaller our world gets.
00:22:03.097 --> 00:22:04.246
Absolutely Well, bob.
00:22:04.246 --> 00:22:08.887
Perfect advice for those of you who missed part of that Back it up and listen to it again.
00:22:08.887 --> 00:22:09.736
Perfect advice For those of you who missed part of that back it up and listen to it again.
00:22:09.736 --> 00:22:10.666
Perfect advice.
00:22:10.666 --> 00:22:21.175
Some of the biggest solutions to some of our biggest problems are actually really small, incremental things that will add up to a really big result.
00:22:21.175 --> 00:22:25.115
So, kelly Howard, thank you so much for being with us on the Vibe Living Podcast.
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