Sloth- My favourit sin

Sid the Sloth had it right.

Sit around in a tree all day taking a nap, safe from predators and soaking up the sun.

Wake up. Stretch. Eat. Then find another tree.

Repeat.

For a lot of my life, I've either been Sid or the Duracell bunny. Feast or famine. Literally.

I've run marathons, done triathlons, cycled to Barcelona (from London) and other bouts of extreme exercise.

But I've also sat on my arse for 12+ hours a day working and been too tired to do much of anything...other than eat.

The irony is that each end of this spectrum has left me exhausted. Either fit and knackered. Or fat and knackered.

But now that I'm getting a bit older, I don't want to be tired all the time.

I want to be fit and healthy and full of energy. And that's my current goal.

So against that background, here are my thoughts on fitness for those older folk among us:

It’s Never Too Late to Start

This might sound cliché, but it’s a truism for a reason. You can embark on a fitness journey at any age. Push your limits, even later in life, and you'll discover the immense benefits of regular exercise. It’s a powerful reminder that age is just a number and not a barrier.

Why are you doing this?

You need to understand why you want to get fitter / healthier / slimmer. Do you want to improve your health, boost energy levels, or simply feel a bit better about yourself? Also, there's no shame in doing it just to look better, but don't lie to yourself.

Having a clear reason will fuel your commitment and keep you going, even when you can't really be bothered.

Start Small and Build Gradually

The initial steps are often the hardest. I started going to the gym again in early May and the first 4 weeks were brutal. So much for not feeling knackered! I was completely destroyed after every session. It would have been very easy to give up.

Luckily I've done this before and I know that it does get easier and now I look forward to the gym.

Enjoy the Journey

Fitness shouldn’t feel like a chore. Finding an activity you enjoy is key. It could be golf, swimming, walking or the gym (or dancing or mountain climbing or.....). But unless you can find some pleasure in the activity, there is no way you'll stick with it.

Consistency Over Intensity

Establishing a consistent routine, even if it’s less intense, yields better results over time. When I'm "on it", exercise is a non-negotiable part of my day. When I'm not, opening the snack drawer is as taxing as it gets.

Listen to Your Body

Pushing too hard too fast can lead to setbacks. This process is not about ego. You're not doing this to walk further than your next door neighbour. You're not doing this so you can deadlift more than me (though I'd like to take on that challenge - I am a complete monster at deadlifts at the moment!)

Anyway, this is a long road. Getting injured is not going to help keep your motivation and consistency high. Rest is important.

Set Realistic Goals

Unrealistic expectations are probably the number one reason for failing to stick to a diet and/or fitness plan.

Changing your lifestyle will not be an overnight process. Take baby steps and celebrating small victories along the way.

Mindset Matters

As a sport psychologist, I firmly believe that mindset should be the number one priority if you want to make a significant change to your life.

Believing in your ability to change is half the battle.

Trying to make the shift from a fixed mindset (“I’m just not a fit person”) to a growth mindset (“I can improve my fitness with effort”) is transformative. I've seen it happen with so many of my sports clients.

This mental shift really is your secret weapon.

Accountability Buddy

Having someone to share your journey with can be incredibly motivating. Whether it’s a friend, family member, or the fitness community, accountability partners provide support and encouragement, making the process more enjoyable and sustainable.

Celebrate Your Progress

Recognising and celebrating your achievements, no matter how small, fuels motivation.

And I don't mean demolishing a cake on a Friday night to celebrate losing 1 lb....

Try to track your progress and keep looking back to where you started.

Embrace the Outdoors

Nature has a way of enhancing exercise.

Walking is an unsung superpower. It gets you outside. You get some sun (maybe). You get time to think. You get time to listen to music / podcasts / whatever. And you get some exercise that doesn't tire you out.

Nutrition Matters

Fitness isn’t just about exercise; nutrition obviously plays a critical role.

I've sampled every fad diet out there. Low carb. Low fat. Keto. Carnivore. Smoothie diet. Cabbage diet.

And they all work. They is nothing magic about any of them. If one of your aims is to lose weight then you will have to eat less, consistently.

There is no way around this I'm afraid. I've tried just eating bacon and nuts and cheese and I can eat a shit tonne of that and still put on weight.

Find a way to eat a bit less each day without being too hungry and that will work for anyone.

Hydration is Key

I've included this here to see if anyone is still reading at this point (to be fair, this list is longer than I thought it was going to be!).

If you spend any time on social media, you will notice that drinking water appears to be very, very important. Everyone has a water bottle with them at all times. You know, just in case.

Hydration is total bollocks.

When you need some water, your body will let you know by making you feel thirsty. Crazy I know!

If you're not thirsty, you don't need to drink.

When I was at school, I had a glass of water when I woke up, and then nothing until after school 8 or 9 hours later. You won't die. Trust me.

Rest and Recovery

Rest days are as important as workout days.

Invest in Quality Gear

Having the right equipment can make a big difference.

There's nothing I like more than an excuse to buy a gadget. A new pair of shoes or workout top can give you a little boost of motivation or even act as a reward. Just don't go crazy. You don't need any of that shit to get in shape.

Adapt to Challenges

Life is full of unexpected challenges. Flexibility and resilience are crucial in maintaining long-term fitness goals.

I used to be "all or nothing". One small setback that took me off my path and that was it, there was no point. Might as well give up and head out to McDonalds.

Stay Informed

Educating yourself about fitness, nutrition, and wellness helps you make informed decisions.

I love to read all about any new fad that takes my fancy so when I am in full on gym mode, I read a lot about training and diet. Helps to remind me why I'm doing this.

Positive Self-talk

Your internal dialogue can significantly impact your motivation and success. You have thousands of thoughts running through your head each day.

Many of them are not helpful.

But they are also not, necessarily, true. You can choose to believe or ignore that voice in your head.

Enjoy the Process

Finally, enjoy the process. Fitness isn’t just about the end goal; it’s about finding joy in the journey itself. Embrace the challenges and celebrate the progress, no matter how small.

Until next time, stay healthy.

Jon "the hulk" Kaye

P.S. If you're interested in knowing more about performing to your peak potential and getting the energy of your youth back, then I know a thing or two about that and I've written a "mini-book" about it. Check it out here:

• The Peak Performance System