Ageing is a privilege, not something to dread, we should embrace it. We live in a culture obsessed with youth.

“I’m fitter now than when I was younger”

Sandy Donnelly Personal Trainer

Our environment has changed and I’ve noticed more and more people are more inclined to want to get fitter and healthier when they hit their fifties.

BENEFITS

The benefits of training in your 50s are undeniable, age-related muscle loss, called sarcopenia, is a natural part of ageing (once you hit 30, you can lose as much as 3 to 5 per cent a decade), we need to incorporate some kind of resistance training to increase muscle mass and bone density.

RESISTANCE TRAINING

Bone density and muscle mass drops rapidly after 50, making resistance training a crucial part of a complete exercise program. Pilates, or any weight bearing exercise 3 times weekly for 20-30 Minutes will strengthen, tone, increase lean mass and build muscle. Muscle burns more calories at rest than fat. Increasing muscle and bone strength also prevents falls and fractures.

CARDIO

Cardio exercise helps reduce heart disease risk, which accelerates after 50. Focus on interval training for 30 minutes 3 times per week. Interval, Hiit sessions help decrease belly fat. Moderate, continuous cardio does not!. Interval training involves alternate bouts of higher intensity cardio with “rest” or easier periods. Intervals create an “after burner” effect called EPOC, “excess post-exercise oxygen consumption.” That’s a state in which your body continues to burn a higher rate of oxygen and calories after you’ve finished your workout”

FLEXIBILITY

Flexibility and mobility are equally as important as strength and cardio, because it’s related to the collagenous tendons, which is a part of our lean body mass, which starts to decrease. Since our tendons connect our muscles to our bones. Incorporate stretching and 2 weekly Pilates or Yoga sessions.

Endorphins make you Happy

Practically, it’s more productive to train the body as a whole, with a focus on functional fitness. ideally aim for 3-4 sessions weekly. 2 days Pilates 2 days cardio and strength. I created a method called Hiitabilates a few years ago, a combination of Hiit Abs and a Pilates, giving you a quick full body workout.

HiitAbilates

TIPS TO GETTING FIT AT FIFTY

1. Find an exercise you enjoy

2. Exercise with friends

3. Plan your weekly routine

4. Set yourself a goal

Exercise helps with the mental and physical challenges associated with menopause too. Weight-bearing exercise is especially good because it improves bone density, reducing the chances of osteoporosis.”

I have great energy. I get up early and I’m on the go all day, I am very rarely ill. I travel often and have a fantastic social life, yes I drink alcohol and eat chocolate as it’s all about balance.
Personal training to over 50s

Sandy Donnelly created DBC Health Retreats in 2010. The aim was to deliver a retreat experience at an affordable price where you will relax, rejuvenate and detoxify your body and mind in beautiful places.

A Wellness Retreat can be the perfect getaway for you to rejuvenate yourself and return into your daily life with a new perspective on eating, exercising, and overall wellbeing.

At DBC Health Retreats we cleanse your body with organic vegetarian, and raw food plus detox juices, and gain extra energy hiking along the coast or countryside, as well as Pilates and a variety of other enjoyable exercise, which has a tremendous impact on my guests.  

The knowledge and experience I have gained over the years have given me a deep insight into the behaviours of people and ability to help others. The retreats offer guests a transformative experience, the opportunity to travel, focus entirely on themselves, educate them and to take the time out they need for themselves.

Healthy and diet friendly desert or snack Dark chocolate-covered strawberries have about 57 calories per large strawberry 🍓 Strawberries 🍓 contain #antioxidants Dark chocolate generally contains less sugar and more cacao solids than milk chocolate. It is also rich in antioxidants and some minerals

#strawberrychocolate #healthydesert #healthysnacks #successwithsandy

Develop a better relationship with food. Many people are feeling the impact of Covid-19 pandemic, gaining weight, choosing less healthier options and drinking alcohol more often.

Stuck in the home, many are stress eating, out of boredom or frustration to cope with our emotions. We will get through this, it would be great to have lost a little weight and improved our fitness.

Healthy snacks Choose snacks high in protein, to help regulate appetite.
Nuts, Zucchini fries, dips with veggie sticks, Greek yoghurt with berries

Reduce Alcohol. Alcohol is energy dense, with no nutritional benefits. Limit alcohol to 2-3 drinks. Once or twice a week. Opt for clear spirits with tonic or sparkling water and fresh or frozen fruit.

Increase Activity Exercise 3-5 times weekly. Brisk walks, follow online fitness in the home, add variety. Pilates, weights etc

Join my personalised Lockdown lose pounds program. Easy to follow, weekly weigh in, personalised Weightloss plan and support.

Lockdown Lose Pounds

Killer Move Curtsey Lunge Works deep into the Glutes, Sometimes called the glute-activation lunge. The gluteal muscles include the gluteus maximus, gluteus medius and gluteus minimus. The gluteus minimus muscles also are known as the hip abductors because they are used to pull the leg toward your body. These muscles sit on the side of your buttocks

. #curtseylunges #glute #squats #ladiesworkout #successwithsandy #legworkout

Cracking 🥒 Cucumber Healthy and fresh

• Chopped cucumber 🥒

• Toasted Sesame Oil

• Soy Sauce (low salt)

• Crushed Chilli Flakes 🌶

• Sesame Seeds

Throw it all together Serve as side dish or add to salad 60kcals per serving Cucumbers - high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions. Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss. #lowcarb #lowcalorie #sesameseeds #healthretreats

Bridal Weight loss Health Retreat Ibiza, Spain or choose your destination. 3,5 or 7 Day Retreats exclusive to your Bridal party.
Prices from £599pp based on minimum 6 sharing. BOOK NOW for 2021 Deposit £150 and BRIDE GOES FREE (If booked before 15th May)

Bridal retreats are tailored to your requirements Train in the day a little fizz and pampering in the evenings or go for the full detox menu Either way you will return looking and feeling beautiful and ready for your big day.

Canary Isles private Villa for up to 8 guests or Ibiza Luxury Spa Resort Majorca villas You chose. https://www.dbchealthretreat.com/bridal-retreats/ #bridalshower #bridalretreat #weddingideas #henpartyideas #bridesmaids #bridesmaidgift #maidofhonorspeech #maidofhonor #henparty #bestfriend #weddingdressinspiration #successwithsandy #womenwarriorsnetwork

FREE ONLINE CLASSES 20 Min 10am Mon - Legs & Abs 🦵 Weds - HiitAbilates 🏃‍♀️ Fri - Arns & Abs 💪🏻

#freefitness #successwithsandy #hiitabilates #womenwarriorsnetwork #liveworkouts

HiitAbilates Sweat & Sculpt Session Hiit Abs Pilates 4 Exercises of each 45 Secs on 15 Secs Rest Can be repeated for a 30 min workout or 3 times for 45min workout. Exercises are changed regularly to keep things interesting. It’s quite high intense full body workout to upbeat music.

Give it a go 💪🏼 #hiitabilates #successwithsandy #reformabudhabi #pilates #hiitworkouts #beatcorona #coronafight #homeworkout

HiitAbilates I created this unique concept many years ago. HiitAbilates

Sweat & Sculpt Session

Hiit Abs Pilates

4 Exercises of each 45 Secs on 15 Secs Rest Can be repeated for a 30 min workout or 3 times for 45min workout. Exercises are changed regularly to keep things interesting. It’s quite high intense full body workout to upbeat music. Give it a go 💪🏼 #hiitabilates #successwithsandy #reformabudhabi #pilates #hiitworkouts #beatcorona #coronafight #homeworkout