I became a ‘fit-fluencer’ at 70 (it’s never too late to transform your body)

By James On Jan 30, 2023

There may not be many women who celebrate their 75th birthday by ziplining through a canyon, but I have rafting, skydiving, and skydiving on my wish list for future birthdays.

It’s hard to believe that I’ve become the daredevil of the family, but over the past six years, I’ve transformed my body and outlook, giving me a whole new zest for life.

At 70, I weighed over 14, with high blood pressure, high cholesterol, terrible insomnia, acid reflux, ankles so swollen my legs looked like stumps, and painful arthritis in my knees. I had resigned myself to a downward spiral into old age and ended up in a nursing home like my mother.

I could never have imagined that I would become a fitness fanatic with 1.7 million followers on Instagram.

At 70, Joan MacDonald weighed over 14, with conditions including high blood pressure, high cholesterol, terrible insomnia, and acid reflux. She now she has changed her life

But here I am, 76 years old and without medication. I am 5th lighter, with strong defined muscles, a flat tummy, shapely legs that I never knew I had. And I don’t mind wearing lycra leggings and figure-hugging crop tops (not just at the gym), and even posting bikini pics on social media.

I am delighted that my transformation has created such a stir, and I love how my photos and videos inspire others to get fit and strong.

At first I found social media complicated, the technology made me cry in frustration, but people quickly started reaching out and I was responding, and then someone said I was ‘influencing’ them. I thought, really?

I was so excited to hit 1000 followers, but things have grown so fast that I’m having a hard time keeping up. I spend a few hours a day chatting online, answering questions and cheering people up.

76 years old and without medication. Joan is 5th lighter, with strong and defined muscles, a flat tummy, shapely legs

I love reading the uplifting stories of the people I have inspired, often they are much younger than me. When you feel loved like this, it’s easy to return it, and the love and support is simply magnified.

To be honest, I only started lifting weights because my daughter Michelle told me to.

And honestly? She saved my life.

Michelle, 51, and her husband, Jean, 41, are competitive bodybuilders and fitness trainers. When Michelle came to visit me and she saw me dragging her feet up the stairs one at a time, she told me to join her online course.

At first I resisted, I was miserable, I didn’t feel well and I thought it might be too late for me, but I finally gave in and started three workouts a week and a yoga session to increase the range of motion in my joints.

It wasn’t easy, but I was determined to quit the cocktail of drugs I was taking for all my ailments. And it was very gratifying to discover that he actually had muscles hidden under the layers of fat that had accumulated over the decades.

Joan is living proof that you are never too old, never too sick or too overweight to make a difference.

As I got fitter and stronger, Michelle increased the intensity of the workouts, adding new challenges (like the pull-up bar, can you imagine?) weekly gym sessions (combining bodybuilding, cardio, and stretching). ).

I may only be 5 foot 3, but I can push 145kg on the leg press and a 95kg barbell for hip thrust, more than many fit young men.

I have repeatedly read that people who do weight training plus cardiovascular exercise (such as running or cycling) get the most health benefits, and research shows that weight training can help reduce the death rate by 40%. percent.

I’m at the gym every morning and it’s the best part of my day. The work I do is just for maintenance and because I love how it makes me feel. I couldn’t have achieved this transformation without making radical changes to the way I eat as well.

I yo-yoed for most of my life, but only gained weight until Michelle taught me about the importance of eating protein (fish, meat, or eggs) with every meal, and switching from three to five or six small meals. up to date. .

Canada is my home, where the winters are really harsh, so I know how hard it can be to motivate yourself to keep up your exercise regimen when it’s cold and dark outside.

I used to be a terrible hibernator, huddling indoors and rarely going outside. But that’s no way to live. You can’t sit back and wish for a change in your life, you have to make it happen.

The good thing is that you don’t need an expensive gym membership or a personal trainer. You can do a lot of things at home, without any fancy equipment, as long as you have some kind of expert guidance through an online course or app.

I am living proof that you are never too old, never too sick or too overweight to change things. You just have to believe in your own potential and get to work. You will be surprised what you can do if you put your mind to it. If I can do it at 70, anyone can.

Big changes like mine only come as a result of daily triumphs over negativity and old habits. Every day I have to recommit to my new habits and my new attitude, but heck, is it worth it!

Follow @trainwithjoan on Instagram or download her training app: Train with Joan ($19.99 per month). Her book, Flex Your Age: Defy Stereotypes And Reclaim Empowerment is now available, £20, DK, via amazon.co.uk.

Now is the time to be more Joan in your own home

Try this simple series of exercises to start weight training. You don’t need equipment, just focus on doing everything slowly and correctly. When it feels easy, increase the challenge with more repetitions or by adding hand weights or resistance bands.

1. Plank Shoulder Taps

This exercise helps build shoulder, wrist, and core strength, as well as stamina.

Stand 1.5 m from a kitchen surface and place your hands on the work surface, shoulder-width apart. Support your body in a strong straight line from shoulder to heel. Tuck in your belly and raise one hand at a time, touching the opposite shoulder. Don’t let your body twist.

Increase the difficulty by using a lower surface, such as the seat of a chair, moving your feet further apart to maintain a straight line. As you get stronger, lower the incline until you can do a plank with your hands and feet on the ground.

2. Sumo squats

Helps strengthen the powerful muscles of the buttocks and thighs, and increases flexibility in the hips. Stand with your feet wider than shoulder-width apart, toes turned out. Tighten your tummy muscles, squeeze your buttocks, and sink your bottom back down, keeping your knees open and your back very straight, so your bottom is in line with your knees.

Keeping your buttock muscles contracted, return to standing position. Increase the number and depth of your squats over time.

3. Dead insects

This will strengthen the abdominal and back muscles, helping to improve balance and coordination. Lie on your back. Squeeze your tummy muscles and flatten your back against the floor. Raise your legs and arms (on all fours backwards).

Slowly and with control (don’t let your ribs stick out or your back arch), lower one heel to the floor and drop the opposite arm behind your head. Return to the starting position and switch sides.

When this feels too easy, try it with one leg straight, or lower all four limbs at once.