‘Everything changed when I got divorced at 60’
Fiona Lambert, 62, is a former retail CEO turned author and spokesperson against ageism
Then: 10st 5lb Two years ago, I was eating 2,000-plus calories a day, having big portions lacking protein. I was also drinking more than I should, thanks to my sociable career. Exercise was running, which was hard on my knees.
BEFORE
Now: 9st 7lb I eat roughly 1,800 calories a day comprising three meals and one snack, all high in protein and fibre, low in carbs and refined sugar. I do three to four 30-minute HIIT sessions per week with weights and daily walks. Some things are worth spending on, so I see a personal trainer for two one-hour weights sessions a week.
NOW
How did you transform your routine?
In my former life as a busy executive I was guilty of ‘fog eating and drinking’, where I wasn’t paying attention to what I consumed. I went to classes in my spare time, but my routine was unstructured and focused on cardio. After I was made redundant and got divorced age 60, everything changed.
I started to exercise three times a week following a specific formula – weights sessions and 15-20 minutes of cardio. Apps also helped a lot. Noom (£24.50 a month) kept me accountable by making me log what I ate. I started to use 8Fit (from £60 a year) which offers cardio routines you can follow at home. Both have free trial options.
I also adopted the 21/90 rule which says if you can maintain new habits for 21 days they stick, and after 90 days become a default lifestyle. To avoid temptation I emptied the fridge and larder of anything that would derail me and avoided social engagements where drinks and canapés would circulate.
Motivation tips
★ Get exercise out of the way first thing. Put on your gym kit when you get out of bed.
★ Commit to doing something with a friend; you’re less likely to drop out.
★ Take before, during and after pictures, which will remind you of the gains you’ve made.
★ Don’t become obsessed by the number on the scales. Instead, decide what is your health ‘purpose’? For example, to look and feel good for your grandchildren.
Budget tips
★ Look around for inexpensive sports kit – Amazon has some great quality brands at a fraction of the price of more well-known names.
★ Learn to batch cook – you get better value and it saves on takeaways.
★ Find social events that don’t revolve around drinking – better for your health and cheaper, too.
My one non-negotiable
★ Walking every day. It’s hugely underestimated and is a free, low-impact exercise that is good for both your mental and physical health. Walking is my meditation.
Fiona’s books, both published by Bridge-Logos, are Invincible Not Invisible (£17.99) and SAS: Sixty And Single (£10.99). To order copies for £15.29 and £9.34 until 12 April, go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25
‘I had to regain my fitness mojo post menopause’
Maria Statton, 58, is a commercial assistant for a civil engineer
Then: 12st 8lb Before last May, I wasn’t counting calories and ate whatever my partner put in front of me, which included too many carbs and ready meals. I was doing bounce classes and the occasional dog walk but I was eating too much.
BEFORE
Now: 10st 5lb I’m logging my food, exercising regularly. I have increased my protein intake, minimised the carbs and only eat when I’m hungry. I drink two litres of water a day, work out at home and try to get seven to eight hours of sleep a night.
NOW
How did you transform your routine?
My partner had an accident which meant he was at home all the time, so whereas I used to walk the dog and do some of the cooking, he took over. The result was that I was walking far less, going through the menopause, and he was feeding me more. I got to a point last May when I couldn’t even get into my underwear. I remember looking into the mirror and thinking, ‘I’m miserable, fat, invisible and unfit. I can’t carry on like this.’
I used the MyFitnessPal app (from £64.99 a year) to log my food and exercise, weighed myself weekly, started eating freshly prepared food, cut out ultra-processed meals, increased my protein intake and reduced carbs. I upped my water intake to two litres a day. I increased my walking to 10,000 steps a day and went back to dog walking.
I also introduced a rebounder workout into my routine using popyfit.com online classes (from £7.50 a month). It is something I can do at home (you can buy mini trampolines on Amazon from around £40).
Motivation tips
★ Be consistent – even if it’s 15 minutes a day, remember to show up for yourself.
★ Tweak the routine until it works for you. I bought a spin bike but didn’t enjoy using it. I much prefer workouts where the music is good.
Budget tips
★ Use YouTube workouts to exercise at home for free.
★ Avoid buying takeaways – they are expensive and generally bad for you.
★ Make your own low-fat sauces and dressings – it’s cheaper and healthier than shop bought. I love BBC Good Food’s low-fat peppercorn sauce, which uses Greek yogurt instead of cream.
My one non-negotiable
★ I don’t ban the things I enjoy, such as having a drink or going on holiday. I simply make adjustments. For example, I always walk on holiday, and I’ll eat breakfast and dinner but no lunch. I do like a drink, so I have reduced my consumption but will definitely have one if I want one. In the summer I tend to drink low-sugar Think prosecco or gin and slimline tonic, but my beverage of choice in winter is a weak white wine spritzer. I feel fantastic now and have only made changes I feel I can stick to. I don’t want to go back to the old me.
As told to Alison Cork. You can buy Alison’s book, Fit & Fabulous over 50, from her website here.
