Fit Tips for Life: Staying Motivated and Persistent

Persistence is the key to unlocking success in life. When faced with challenges, it can be tempting to give up on our goals and move on to something else. But those who persist in the face of adversity will eventually achieve what they set out to do. 

In my 36 years of working in the fitness industry, I have observed that staying dedicated to a workout routine can be challenging for many people. I fall victim to this also. This is why I implemented motivation and persistence tips each day to stay focused. I have listed these tips below for you to follow. 

  1. Set realistic goals for yourself and break them down into smaller, achievable steps. This will help you stay motivated as you work towards your overall objective. 
  2. Create a workout schedule for yourself and stick to it as much as possible. Consistency is key when it comes to building a fitness routine. 
  3. Seek a positive workout buddy or accountability partner who can help keep you on track and hold you accountable. Interacting with individuals who possess a positive attitude toward life can be a source of inspiration. They don’t suck the energy out of you; they help create it.
  4. Ensure you’re enjoying your workouts. No, you don’t have to love everything in your workout, but overall, you must like what you are doing and see a benefit in it.
  5. Remember to celebrate your progress along the way – even small victories can help keep you motivated to continue pushing forward. Focus on the journey, not the outcome. It can be a great experience if you let it.
  6. Remember why you started this journey in the first place. 
  7. Practice gratitude daily. This action helps you recognize who or what you must be thankful for. It also reminds you of all your resources during roadblocks or challenging times in your fitness journey. 

So, if you want to achieve your goals, staying motivated and persistent is super important. Whether it’s in fitness or any other aspect of our lives, setting realistic goals, creating a plan, seeking support, enjoying the journey, celebrating small victories, and practicing gratitude can help us stay on track and overcome any challenges that come our way. Remember, it’s not about being perfect but about making progress. So, keep pushing forward, and you will eventually achieve what you set out to do.

By: Tracy Reid
Health Coach
Fitness Powers

Taking the Scare out of Retirement and Swapping it for Enthusiasm

Dame Judi Dench said, “It’s the rudest word in my dictionary, “retire.” And “old” is another one. I don’t allow that in my house. And being called “vintage.” I don’t want any of those old words. I like “enthusiastic.”

I do too, Dame Judy. I really like it. How many of us resonate with the word retired?

There’s a hidden implication that needs to be addressed when it comes to retirement and aging in general and that is that as we get older, we become irrelevant. But that’s only true if we say it is right? Personally, I am firmly opposed to this silly notion and hope that together we can plant some ideas to redefine an outdated concept.

Some of us have lived our lives in service to our families and our communities, to our bosses and the companies that employed us and need an opportunity to rest and recover from all the activity. I celebrate that pause for sure. But to thrive, human beings need to have a purpose at every stage of life and what we conventionally refer to as retirement can be our best chapter yet.

“Often when you think you’re at the end of something, you’re at the beginning of something else.” -Fred Rogers

I’m at an age now where many of my contemporaries are either preparing to or have stopped working full-time, to savour all the freedom that comes with this new phase of life. When they talk about retirement, it has a very different tone from how their parents might have framed it. We are, as Dame Judy suggests, enthusiastic about life: we have hobbies, personal and professional pursuits, activities, social circles, and in my observation that sounds more like having a passion for living fully. Let’s look at the word retired: it has the word tired in it and most of us are anything but tired. Far from it, we’re ready to embrace the adventures awaiting us. Even working out of necessity can be more enjoyable because our life experience has taught us to recognize our limits and create a work life more aligned with our capabilities and interests.

Some of us may have forgotten how to be playful, having defined our success by providing for others, meeting deadlines and being driven by pressure. This chapter is not that; it’s an opportunity to grow into a new version of ourselves, where we call the shots and where we measure our success with a different ruler.

“Retirement is not in my vocabulary. They aren’t going to get rid of me that way.” – Betty White

American actress, comedienne and producer Betty White was an icon: a beautiful, talented woman who enjoyed a career in television for almost seven decades. She was a champion in animal rescue, had an enviable optimism and a wicked sense of humour. Plainly put, Betty White knew how to be playful and make the most of a life filled with purpose. She had her share of loss and struggle, but it was always her enthusiasm for living that shone through.

The new measure for our success in this third chapter of life is focused on productivity from a different viewpoint. We all have the same number of hours in a day; it’s what we do with that time that will make the difference and this is where purpose comes in. It seems that when we’re young our purpose is easier to connect with, as we build our family, our career, and our social circles but in our third chapter it’s more of a challenge. Our social circles change for various reasons, our family structure shifts too, and we can be left feeling lost or we can begin an investigation to find new meaning. People often advise us to get back to hobbies we enjoyed when we were young, which can be a clue but connecting with our purpose is not like finding a lost quarter, it’s more like uncovering a mystery.

“Retirement isn’t the end of the road, but just a turn in the road.” –Unknown

There’s more great news about this chapter in our life adventure: we’re the choosers, we’re the deciders and we have more sovereignty over key decisions like where we live and how we live.  One of the challenges we face is that we prefer our comfort zone over growth because it can be uncomfortable but the key to living with enthusiasm is taking risk, there’s no growth without it.

Moving forward into this exciting time of life means we get to try new things, meet new people, perhaps adopt a pet, experiment with language, musical instruments, volunteering, and work opportunities. We have amassed a lot of experience and hopefully some wisdom to help steer us as we navigate. While it may be some time before we find a new word to best describe this potential filled chapter of life, we are breaking ground and we’re doing it by living joyfully, practicing spontaneity, connecting with purpose, and placing importance on connection and community. These are the building blocks of a brilliant third chapter and the exciting part is we’re creating it together. 

Move It! Fitness After 70 is More Achievable Than You Think

Embarking on a fitness journey after the age of 70 may seem daunting, yet it is both achievable and beneficial.

Drawing inspiration from James P. Owen’s transformative experience in his book “Just Move! A New Approach to Fitness After 50,” this blog post delves into how seniors can start their own fitness journey.

Jim Owen, a former Wall Street executive, was 70 when he realized the necessity of becoming fit.

Years of sedentary life had left him stiff, weak, and suffering from various aches and pains.

Seeking advice from experts, he uncovered the key strategies to achieve functional fitness.

Beginning with a consultation with healthcare professionals can ensure a safe start to your fitness journey.

Setting achievable goals and starting with low-impact activities such as walking, swimming, or gentle yoga can lay a solid foundation.

Incorporating strength training is essential to preserve muscle mass and support bone health.

The significance of regular exercise and tuning into your body’s signals cannot be overstated.

Additionally, joining a community or group can dramatically boost motivation.

The National Institute on Aging suggests a minimum of 150 minutes of moderate-intensity aerobic exercise per week, complemented by muscle-strengthening activities.

Gradually focusing on balance, flexibility, and strength, and establishing both immediate and long-term objectives, are crucial steps.

Take Carl’s story, for example, who maintains an active lifestyle and pursues his hobbies thanks to consistent exercise, highlighting that: it’s never too late to embark on a journey towards a healthier, more vibrant existence.

Take the Machu Picchu Walking Challenge

Walking just 20 minutes a day is a simple and low-impact form of exercise that can provide a range of health benefits. Regular walking can improve cardiovascular health, boost mood, reduce stress, and strengthen muscles and bones. It’s an easy way to incorporate physical activity into your daily routine, and it doesn’t require any gym membership or special equipment beyond a good pair of shoes. Plus, walking outdoors can be a great way to enjoy fresh air and connect with nature. 
To begin our “2024 Walk 10000 Steps a Day” program at Fitness Powers, we invite you to participate in an exciting and unique adventure this New Year, The Machu Picchu Challenge. This epic adventure offers a challenging, rewarding, and unforgettable experience. Whether you’re an experienced walker or someone just starting, this adventure is designed to be accessible and enjoyable for all. Also, you can complete your walks in one go or split them into smaller increments based on your ability and schedule. 
So why not take the plunge and sign up for this epic New Year’s adventure? You won’t regret it!
Click the following link for more information or register for The Machu Picchu Challenge.

The Importance of Sleep and 3 Tips to Get Those Zzzs

We understand the profound impact of sleep on our senior members’ overall health and well-being. 
Research, including insights from the Mayo Clinic, has shown that while the need for rest doesn’t decrease with age, getting quality sleep can be challenging for many seniors.

Why is Sleep So Important for Seniors?

Physical Health: Sleep is crucial for physical restoration. Good sleep can help seniors improve concentration, repair cell damage, and strengthen the immune system. Lack of quality sleep, on the other hand, has been linked to a variety of health issues, including obesity, cardiovascular diseases, and diabetes.

Mental Health: Quality sleep is also essential for cognitive functions. It enhances memory retention, helps in maintaining emotional balance, and reduces the risk of disorders such as depression and anxiety.

Quality of Life: Good sleep contributes significantly to a senior’s quality of life. It helps maintain energy levels, enjoy social activities, and overall life satisfaction.

3 Tips for Better Sleep

Understanding the challenges faced in getting adequate sleep, here are three evidence-based tips to help improve sleep quality:

1. Establish a Consistent Sleep Routine

Consistency is Key: Going to bed and waking up simultaneously daily helps regulate your body’s internal clock.
Create a Bedtime Ritual: Engage in relaxing activities before bed, like reading or listening to soft music.

2. Optimize Your Sleep Environment

Comfort Matters:
 Ensure your bedroom is quiet, dark, and at a comfortable temperature.
Limit Screen Time: Reduce exposure to screens and bright lights in the evening, as they can disrupt your body’s ability to prepare for sleep.

3. Pay Attention to Diet and Exercise

Mind Your Diet:
 Avoid heavy meals, caffeine, and alcohol close to bedtime.
Stay Active: Regular physical activity can promote better sleep, but avoid vigorous exercises close to bedtime.

Embracing Healthy Sleep Practices
We understand that each individual’s sleep needs are unique, and we are here to support our community members in finding the best practices that work for them.

Remember, if sleep problems persist, it’s essential to consult with healthcare professionals to explore underlying causes and appropriate treatments.

In our best years, ‘let’s prioritize sleep for a healthier, happier life.

This blog is part of our ongoing series on senior health and wellness. Stay tuned for more insights and tips from the Wellings Community.

Fitness Powers: October Health Tip

Flu season is always a cause for concern because it can lead to widespread illness and even hospitalizations. Typically starting in the fall and lasting through the winter months, this period requires the adoption of preventative measures. These measures include getting a flu shot, washing hands regularly, and avoiding close contact with those who are sick. If symptoms of the flu do develop, it is crucial to rest and stay hydrated, seeking medical attention if necessary. By taking these precautions, we can all collaborate to minimize the impact of the flu season.

In this video, Nurse Dawson will present detailed information about the importance of getting a flu shot.

Simply Move & Stretch!

Incorporating a movement and stretching routine into your daily schedule can have many benefits. It can aid in injury prevention, increase flexibility, and leave you feeling energized to take on the day’s challenges. You can achieve these benefits by dedicating just a few minutes to stretching each morning. Try this 6-minute routine with Tracy Reid from Fitness Powers. It can be done anywhere and anytime to awaken your mind and body and get your blood flowing. Click here to watch the video. 

Mobility: The Key to Healthy Aging and Independence

Aging is an inevitable part of life, but with the right strategies and support, it is possible to maintain a high quality of life well into our golden years. One critical aspect of healthy aging is maintaining mobility, which can significantly impact social and economic independence, as well as physical and mental health. In this post, we will explore the importance of mobility for older adults and discuss how to promote it for a more fulfilling and healthy life. We will draw on research from McMaster University’s Institute for Research on Aging, a leading centre for aging research, to provide insights and recommendations.

The Importance of Mobility in Healthy Aging

Physical Health

Maintaining mobility helps older adults stay physically active, which is vital for overall health. Regular physical activity can prevent or delay chronic conditions, such as cardiovascular disease, diabetes, and certain cancers. It also strengthens muscles and bones, reducing the risk of falls and fractures (McMaster University, Institute for Research on Aging).

Mental Health

Mobility supports cognitive health by stimulating brain function and promoting the growth of new neurons. Research from McMaster University’s Institute for Research on Aging has shown that engaging in regular physical activity can improve cognitive function, slow cognitive decline, and decrease the risk of dementia.

Social Interaction

Staying mobile allows older adults to participate in social activities and maintain relationships with friends and family. Social interaction is crucial for mental health, as it helps to combat feelings of loneliness and isolation that can contribute to depression and anxiety.

Economic Independence

Mobility enables older adults to continue working, volunteering, or participating in community activities, providing them with a sense of purpose and economic independence.

Strategies to Promote Mobility in Older Adults

Encourage Regular Physical Activity

Encourage older adults to engage in regular physical activity, such as walking, swimming, or tai chi. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults aged 65 and older.

Create Safe and Accessible Environments

Ensure that older adults have access to safe, age-friendly environments that encourage physical activity. This may include installing handrails in bathrooms, ensuring well-lit walkways, and providing access to community centres with exercise facilities designed for older adults.

Promote Preventative Healthcare

Regular check-ups and screenings can help detect and address potential health issues before they become severe. Encourage older adults to stay up-to-date with vaccinations and attend routine medical appointments.

Provide Mobility Aids

For older adults with mobility limitations, assistive devices such as canes, walkers, and wheelchairs can help maintain independence and encourage physical activity.

Encourage Social Engagement

Support older adults in staying socially active by encouraging participation in community events, clubs, or volunteer opportunities. Social interaction can help motivate older adults to stay mobile and maintain their overall health.

Mobility is a critical aspect of healthy aging, with significant implications for social and economic independence and physical and mental health. By promoting mobility among older adults, we can help them maintain their independence and enjoy a higher quality of life. The research conducted by McMaster University’s Institute for Research on Aging highlights the importance of mobility and provides valuable insights into how to support older adults in staying active and engaged. By implementing these strategies, we can contribute to healthier, happier, and more independent older adults in our communities.

Super Smoothies: Boost Your Health and Wellbeing!

Today, we’re going to discuss the amazing world of smoothies and how they can boost your health and wellbeing. Smoothies are not only delicious and easy to make, but they can also be packed with essential nutrients that help support a healthy lifestyle. So, let’s dive in and learn more about these delightful drinks and how they can benefit you.

Benefits of Smoothies

  1. Easy Digestion: As we age, our digestive systems may become less efficient. Smoothies are a great solution, as they are blended and therefore easier to digest. This means your body can quickly absorb the nutrients without putting too much stress on your system.

  2. Nutrient-Dense: Smoothies can be packed with essential vitamins, minerals, and antioxidants. By incorporating a variety of fruits, vegetables, nuts, and seeds, you can create a nutrient-dense drink that helps support overall health and wellbeing.

  3. Hydration: Staying hydrated is crucial for maintaining good health. Smoothies are an excellent way to increase your fluid intake, as they often contain a high water content from fruits and vegetables.

  4. Customizable: One of the best things about smoothies is their versatility. You can easily tailor them to suit your dietary needs and preferences, making them a perfect choice for anyone, including those with specific dietary restrictions.

  5. Weight Management: Smoothies can be a great tool for managing your weight. By using healthy ingredients and controlling portion sizes, you can create a satisfying meal replacement or snack that supports your weight goals.

Recipes to Try

Green Machine Smoothie Ingredients:

  • 1 cup of spinach
  • 1/2 cup of kale
  • 1/2 banana
  • 1/2 cup of frozen mango
  • 1 tablespoon of ground flaxseed
  • 1 cup of almond milk
  • 1 teaspoon of honey (optional)

Berry Blast Smoothie Ingredients:

  • 1 cup of mixed berries (frozen or fresh)
  • 1/2 cup of Greek yogurt
  • 1/2 cup of almond milk
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey (optional)

Nutty Banana Smoothie Ingredients:

  • 1 banana
  • 1 tablespoon of almond or peanut butter
  • 1 cup of unsweetened almond milk
  • 1 tablespoon of ground flaxseed
  • 1/2 teaspoon of cinnamon

Smoothies are a fantastic addition to a healthy lifestyle. They provide an easy, delicious, and customizable way to consume essential nutrients while supporting digestion and hydration. Give these recipes a try, and feel free to experiment with different ingredients to find the perfect blend that meets your needs and taste preferences. Cheers to your health and wellbeing! 

Fun-tastic Benefits of Walking!

Hey there, youthful-at-heart! Did you know that walking is an absolute powerhouse when it comes to boosting your health and happiness? You might be surprised at the incredible benefits that come from putting one foot in front of the other. So, let’s dive into why walking is a must!

Body and Soul Serenade

Walking isn’t just good for your physical well-being – it’s a treat for your mind, too! Strolling around your neighborhood or a nearby park can help you destress, clear your mind, and rejuvenate your spirit. Walking is the perfect recipe for serenity.

Social Butterflies Unite!

Walking is a fantastic way to bond with friends, family, or even make new connections. Join a walking club or simply invite a buddy for a regular walk-and-talk session. It’s a double win: you get to catch up with loved ones while staying active!

A Dose of Vitamin D

Step outside and bask in the glorious sunshine (safely, of course)! Walking outdoors not only exposes you to fresh air but also provides a healthy dose of vitamin D. Just don’t forget your sunscreen and hat!

Joint Jamboree!

Walking is a low-impact exercise. It helps to keep your joints flexible, reducing stiffness and discomfort. Plus, it can improve balance and coordination, which are essential for preventing falls.


Walking is a fantastic cardio workout that strengthens your heart, lowers blood pressure, and improves overall cardiovascular health. You don’t need to be a marathon runner to reap the benefits – a brisk walk will do the trick!

Brain Power Boost

Walking is not only a treat for your body but also your mind. Studies have shown that regular walking can help maintain cognitive function, improve memory, and reduce the risk of dementia. So, let’s get those neurons firing!

Happiness Overload

Walking can release endorphins, aka the “feel-good” hormones. Regular walks can improve your mood, reduce anxiety, and help ward off depression. It’s like a natural happy pill, without the side effects!

So, what are you waiting for? Grab your comfiest pair of shoes, a bottle of water, and a positive attitude. Let’s stride our way to better health, happiness, and longevity!


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