I recently heard a quote: “The only thing that is undefeated in this life is time. You can't stop the clock; time always wins!”
The harsh reality is that this quote is 100% correct.
As we age, we experience an involuntary loss of muscle mass, strength, and function called sarcopenia. Starting in our 30s, we can lose between 3 to 8% of our muscle mass per decade, with it increasing to over 30% per decade, after the age of 60.
Sounds pretty bleak, right?
But achieving and sustaining a fit lifestyle after 40 doesn’t have to be daunting. Imagine if I told you that investing just 3 hours a week, 12 hours a month, and 144 hours a year could give you 15,330 more hours in the sun.
Wouldn't you say that's a great return on investment?
Getting and staying fit over 40 can be as simple as that. By making a few habit changes, you can slow the steady march of time and create the optimal conditions for, as we like to say at Evolve “Living a life without limits.”
Here’s how to get started by following these four simple rules:
1.Set a Goal: Whether you want to hike Mount Kilimanjaro, chase after your kids, wake up without pain, play pickleball, or look good and feel good in your clothes, you need to set a goal. Not only set one but put a completion date to it. Studies have shown that you are 42% more likely to achieve a goal when a completion date is set. Furthermore, when you put an action plan in place and share it with others, the rate goes as high as 76%.
Stuck choosing a goal?
We recommend our clients use a goal-setting exercise based on the "Belief Box." Draw a box on a piece of paper and write down everything you want to accomplish right now inside that box. Outside the box, write down every goal you believe is impossible at the moment. This technique helps you visualize what you want to achieve and challenges your belief in what is possible.
2.Find Your Starting Point: Know Your Strengths and Weaknesses: Dan Sullivan talks about in his book “The Gap and The Gain” how when we focus on our idealized future, we fail to see the tangible gains we make in our current reality. In other words, we can't see where we need to go if we don't know where we are starting from.
Create a baseline to know your strengths and weaknesses. This can be achieved through professional assessments such as a Resting Metabolic Rate (RMR) test, a 3D Body Scan, a movement screen, or a VO2 max test. Understanding where you stand allows you to fill the right “buckets,” whether those are strength, nutrition, sleep, etc.
3.Become a Sleep Ninja: Quality sleep is crucial for fitness and overall health. Here are three simple steps to improve your sleep:
Go to Bed and Wake at the Same Time Regularly: A consistent sleep schedules help maintain the body's internal clock, leading to better overall sleep quality and improved daily function. A study using data from UK Biobank found that individuals with a consistent sleep pattern had a 20 to 48% lower risk of all-cause mortality.
Maintain a Sleep Area of 65°F: Cooler temperatures can help you achieve better sleep quality, enhance REM sleep, and potentially boost metabolic function.
Remove All Electronics from Your Sleep Area: The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates the sleep-wake cycle, causing difficulty falling asleep and disruptive sleep patterns.
3.Hire a Professional: Trying to strength train, improve mobility, increase endurance, etc., without the help of a professional is like trying to do brain surgery on yourself—seems silly. You don’t have to stay with a professional for life, but you need to start with one to help with all the heavy lifting, figuratively speaking, as you figure out how to properly incorporate these modalities into your lifestyle.
In a world of “Exertainers” passing themselves off as fitness professionals, one needs to be cautious. There are three key questions to ask when selecting someone to work with:
Are they certified or do they have a degree in a related field?
Have they been working in the profession for more than one year?
Can you see a program they’ve crafted for a current or previous client? (This is a big one. A trainer who can't produce this is likely an "Exertainer" posing as a coach and cannot help you.)
Achieving and sustaining a life without limits after 40 is possible and not as daunting as it might seem if you use these four steps outlined here to begin your journey. Growth doesn’t happen easily; challenge is the only way we move forward.
If you'd like to talk to a coach about optimizing your workouts or schedule a free assessment, give us a call or text at 973-352-0933.
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