90kg의 몸무게, 고혈압으로 여러 약을 먹어야 했고, 관절염으로도 고생하던 중인 73세 조안 맥도날드(Joan Macdonald). 약물 복용량을 늘려야 한다고 권고한 의사의 말을 듣고 약을 늘려가는 대신 피트니스 코치인 딸과 함께 운동 프로그램을 시작했다. 그리고 완전히 인생이 변화하였다!

“You can’t turn back the clock but you can wind it up again!”

시간을 되돌릴 순 없지만 다시 감을 순 있어요!

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3 years ago I began this long, slow journey and now I realize that there really isn’t any end to it. Each day I move in a direction based on my choices. Each month is a new milestone. Each year I seem to have changed so completely I think I can’t change any more and yet I do.💕💕 At this point, I truly realize that we are limitless. At any moment we can make a decision to change. No matter how difficult or challenging life is, we must remain steadfast in our aim and keep inching forward. When I got started I never imagined I’d be where I am today. I just wanted to get my health back and get off my medication. Each door we step through leads to another door and then another. I hope you all keep choosing to grow! To learn to love yourself, take the best care of yourself, and dare to dream and love with your whole heart again.🙏🙏 . Pink outfit by @womensbest . . #transformation #hope #justdoit.

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아무리 힘들더라도 긍정적으로! 훈련을 그만두지 않은 MacDonald 의 운동 여정을 살펴보자.

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I’m looking for a great yoga class in the Cobourg area. Can anytime recommend one to me? . What is your favorite kind of yoga? How often do you practice? I would like to do it 1 x week ideally. Of course I know more often would be better but right now my schedule is jam packed 😅😅 I do have a little mini series that I do everyday however. Would this also be an interesting YouTube video for you? @fresafuerte is going to be joining my retreat in Tulum November 1st and she is the one responsible for putting together my YouTube videos. 🥳🥳 This is all very new to me so I will do my best to make videos that are helpful because lord knows we all need some help and I certainly I had a lot of help along the way. 🙏🙏 Paying it forward 💕💕 . Photo: @alvaromlfoto @nesttulum . . . . . . #yoga #oldermodel #silverhair #fitover70 #fitspo #inspo #grandma #flexibility

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<kettle bell sumo squats>
-코어를 타이트하게 잡아주며 상체를 많이 움직이지 않도록 한다.
-앞으로 굽히지 않고 무릎을 밀어 자세를 낮춘다.
-와이드 스탠스(wide stance)는 자세를 좀 더 안정적을 잡을 수 있다.

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Happy holidays boys and girls and fellow silver-haired beauties! 👵👵 These have turned into one of my favourite exercises: Tempo kettle bell sumo squats. These have really helped me find my glutes and inner thighs. Going slow like this gives your muscles a chance to kick in. Try them! Keys 1) keep a tight midsection or core and really try not to move the upper body around too much 2) lower yourself down by pushing the knees out rather than bending forwards 3) I like a nice wide stance. It’s going to depend on your flexibility but remember I’m not very flexible either 🤣 . Here I’m doing 3 sets of 12, with a slow count on the way down of about 4 seconds or so. . Gym: @tulumstrengthclub Coach: @yourhealthyhedonista Outfit: @forever21 . #fitover40 #fitover50 #fitover60 #fitover70

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<Pulldown exercise>
-몸통과 팔, 등을 움직이지 않고 45도의 각도를 유지!
-마무리 시 어깨 자세 복귀하기.
-가슴 위쪽까지 바를 터치한다.

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I’m heading back to @tulumstrengthclub at the end of June for another immersion! Every time I train with @yourhealthyhedonista and @jeanjacquesbarrett I learn so much! 😅 It kind of makes me feel like I must be doing everything wrong though 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️! But I guess I’m still makinh progress anyway, so it’s not about being perfect , right? Like my coach says, it’s about showing up day after day, giving it your best shot based on what you know at the time, and being opening to making changes. . These are 45 degree lay pull downs. 1) don’t move around! Just get into position and then let the arms and back do all the work. Maintain a roughly 45 degree back angle 2) keep the shoulders rolled back at the finish 3) touch the bar to the high chest . These are great for a dowagers back, trust me! Give these a try and let me know how it goes. I did 4 sets of 12 as part of a superset with DB shoulder presses. . . . #womenwithmuscle #fitspiration #bodybuilding #bodypositive #silverhair

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<Goblet squats>
-가슴 부분 무게를 유지하기.
-무릎을 바깥으로 밀어내며 스쿼트!


 

완벽한 스쿼트 자세까지!

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Squats!! 😅😅 Please remember that just two years ago I could barely bend my knees (arthritis and knee replacement surgery), and I was 60 lbs heavier. My daughter has been teaching me how to squat lately, and I’m using the smith machine to keep me in the right position as I go up and down. I have really painful shoulders so I have a wide grip which makes it much easier. I’m trying to keep my hips engaged as I go up and down. I’m trying to hold my breathe and keep my back strong. That is a LOT of things to think about at my age, let me tell you, but I’m doing my best and each day I squat I try to get a little better. My inspiration today is @dfynefitnessmag and @mduff2404 who introduced me to this incredible lady. Let’s start a revolution ladies! Strong and silver! 🙌🏻🙌🏻 . . #squat #silverhair #fitover70 #girlswholift #agingbackwards

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<Frog Crunches>
-배꼽을 척추와 바닥 쪽에 붙인다는 기분으로 복근을 불태우기! 어깨를 바닥에서 띄우는 것에 집중한다.

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Frog Crunches 🐸🐸🐸🐸 Okay, like many of you gals, I have one heck of a time with my lower abs. As I’ve gotten older, it’s just become so hard to have good posture, and my daughter keeps telling me that I have to train my TVA muscles daily. This is one of the exercises she’s given to me. Keys: I am trying to do these keeping my lower back against the floor, and I’m really focusing on keeping my belly button sucked into my spine. My legs are like this so I don’t use them to lift up. ✖️✖️✖️ I’m not trying to sit all the way up! I’m just trying to get my shoulder blades off the floor. It only takes about 12 or 15 of these until my abs are on fire. 🔥🔥Try these out and let me know how it goes and let me know if you like to see more of these? 🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️ . Love Joan 💋

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<deadlift>
근육 강도를 높이는 데에 아주 좋은 데드리프트. 자신의 잠재력과 힘을 믿는다!

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The deadlift! Now this is a wonderful exercise for building bone strength as well as muscle strength, but it’s often done incorrectly. I know, many people my age would normally shy away from an exercise like this. And many average trainers wouldn’t know how to teach an exercise like this, so do be cautious. I’m extremely lucky that I’ve had some great coaching by people who really believe in my potential. I can’t say this enough: surround yourself with knowledgeable people who see the best in you and can get the best out of you! Just because you’re older doesn’t mean you can’t still be pushed and still learn and grow. Am I right? 👵🏼👵🏼👵🏼 . I am using bumper plates, and only lifting 65 lbs total. I was demonstrating this lift for an interview with @cbctoronto . I would never in a million years have imagined I’d be on the news demonstrating how I exercise. If my journey can inspire some changes in how trainers approach training the older population, then I’m all the happier for it. We really can keep growing and improving at any age! . With love, Joan! . Leggings: @tilyoucollapse Use code JOAN to save $$ . #fitover70 #inspi #fitspo #deadlifts #girlswhopowerlift #girlswholift#girlswithmuscle #legday

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73세 조안 맥도날드(Joan Macdonald)의 피트니스 여성을 따라가다 보면 허리가 자연스럽게 펴지고 배에 힘이 들어가지 않는가? 매일의 일관성 있는 훈련들을 지속하자. 시작하기에 늦은 나이란 없다!