Step 1    The Fit Fifty Mindset

Your New Ho​bby!

Fit Fifty Mindset! Do you remember how you felt when you were in your twenties? How your body felt? Have you caught yourself, now that you are in your fifties plus, wishing that you could get that feeling back? By the time this author was 38, I was 297 lbs. and borderline diabetic. I had to sit down and hold my breath to put on my shoes. I was too proud to ask my beloved to tie the shoes for me! I suffered from severe sciatica, had constant back pain and diagnosed clinically depressed. I was, what felt like, beyond the point of no return!

I tried every conceivable diet and exercise plan I could find.

Fifteen years of intensive research into what works and what doesn't, as well as trial and error, and many failures have finally led me to success!

I have lost 115 lbs.!

I have regained my flexibility!

I have learned to manage my depression!

I have eliminated my addictions!

Discover the Fit Fifty Mindset!


At the age of fifty nine, I have lost 115 lbs., regained my flexibility, eliminated my sciatica symptoms, solved my back problems and stabilized my blood pressure. I have harness the "depression dragon". I now run a martial arts school, run five km. a day, have the flexibility of a gymnast, and keep up with the teenagers. After years of failure and research I found out what works and what doesn't!

Now I just want to "pay it forward" and help others!

What Do I Mean About You're New Hobby?

At fifty years old plus, regardless of your other activities, your body is now your priority. Spend any time at a long term care facility taking care of an aged parent and you will know what I mean! You will want to put off your move there for as long as humanly possible! Your body is the vehicle that transports your mind, your aspirations, your work on this earth. Abuse it, and you will care about nothing else other than getting it back. So it pays to be proactive with your transformation. Develop the Fit Fifty Mindset! In future steps, we will be discussing a revolutionary way of looking at how to "fuel" your body. It will require a paradigm shift in the way you look at food and diet. Your road to transformation is something you are going to work on EVERY DAY and incorporate into your daily routine. If you are thinking, how do I find the time for all of this? This author owns no television. My hobby is my body transformation. The average american watches five hours of TV per day! There is five hours to devote to your fit fifty mindset transformation. Let the shows go! I did! It was the best thing I ever did for productivity and goal achievement! Why watch someone else's life when you can live your own?

Knowledge Is Power!

Along this journey, throughout these many articles on the step by step process, I will suggest some source reading material that is invaluable to your success. These are sources I have found through exhaustive research. Believe me when I say there is a ton of pulp, chaff, as it were, out there, that is let's say, unhelpful to your goals. My mission, is to help steer you away from these, and pinpoint only the helpful material. 

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In terms of developing a fit fifty mindset, Brian Keane's "The Fitness Mindset" is an excellent resource.   Brian talks about how to eat, something I have a bit of a unique take on. He discusses supplementation, the importance of sleep, a very interesting chapter on, "Finding Your Why". Anyway, an all around excellent resource. Do you see now why I refer to your goal of body transformation as "Your New Hobby"? Knowledge is indeed power and the more resources you consume, whether it be the written word, motivational .mp3 podcasts or posted videos, the more foundation for a mindset you develop. Another excellent resource for you! "Body for Life" by Bill Phillips  (link here) Bill has a number of very valuable real case stories of people who strived to achieve the same goal as you. Also, a whole chapter on transforming patterns of action (developing a mindset). Compile a library of resources to draw on! This is your strength and resolve! From the moment you decide to begin, your new hobby is body transformation! Not golf, not TV, not gardening, working on your fifty plus year old body as a vehicle to convey your hopes, dreams, life aspirations! Every time I visit my ninety year old mother in the long term care facility, it is all the resolve I need and more to maintain my vehicle and be independent for as long as I possibly can! Small, sustainable, incremental changes in your daily routine can have a profound effect on your overall well being. If you have forty, sixty, eighty, in my case 115 pounds to lose, don't worry! If you have started, you are on the path! It's all about a fit fifty mindset!

 Bruce Lee stated, and I'm paraphrasing here,

You never have to fear where your life is going as long as you are in the act of working on it!

Instant Gratification Is A Myth!

It took you a long time, years, decades in fact, to get your body totally out of whack! It is going to take you time to get results! The modern, cultural, technological mindset of instant gratification is the biggest enemy to success! Being able to delay gratification is the key! The results will come! The secret is to make small 'baby step' incremental DAILY changes to your habituation. One of the most common scenarios is the person who joins a gym, goes out and pumps up their arms on day one, and then spends the next week not being able to even lift their arms from the pain. You are carrying extra weight and you go and try to run five kilometers. Now you've compromised your joints, and overtaxed your muscles. Baby steps! Sustainable, incremental, small changes to your daily routine is the path!

Future steps will outline how to prepare your body for it's fit fifty mindset transformation. Yes, you need to prepare your body! A sedentary lifestyle means your body needs to be cleansed and fortified BEFORE you launch into any new regime. This is the number one reason for failure! We will be going over all of that! I will show you how to prepare your body for ultimate success! When we get to "fueling" your vehicle, you will read about a radical new way to view how, why and what we should eat. Society and natural evolution of ideas have turned what is actually needed on it's head. Believe me, I did everything wrong thing there is to try! 

The Zen of Doing

fit fifty mindset

In my martial arts dojo, I often tell the students, "eighty percent of the practice is organizing your life so you are able to walk through the door!" The drop out rate along the journey to black belt in North America is 95% Why is this? Because you have arrived when you are in the moment of working on it! That is the journey and the destination!

You have arrived when you are in the moment of working on it!

In Japan, people work, study, eat, sleep, practice martial arts. There is no distinction between the activities. It is the Zen of doing! There is no distinction between preparing a meal and consuming that meal! Preparing to go running is the same as the act of running! Be happy that you are drawing breath! Be happy that you can get up out of a chair and are ambulatory! Some are not! Be happy that you have the power of self introspection that has brought you to this place of realizing that you must make a change, create a fit fifty mindset.

The Power of Routine

Our daily lives are filled with an array of tasks that we know we have to accomplish. We don't necessarily wan't to do them, but we do them anyway. A strange process occurs where initially we have to will our way through the task. We play a mental game of avoidance, build a list of excuses as to why we should put off the task just for that day.  Having done so, the next day we berate ourselves for our procrastination, and vow to accomplish the task daily from hereon in.  But as time passes, we somehow lean into a mindset of autopilot. We just do the task. Having now accepted that I have an addictive personality, something we will touch on later when we discuss addictions and how to control them, I know that, for me, it is an all or nothing proposition. Either I do something every time it is necessary, or I don't do it at all. So it is an all or nothing proposition. You need to evaluate whether or not this is you! Constant introspection and self evaluation rather than denial of self is critical. Know yourself! Accept your limitations and work around them. In a future article about relieving back pain and sciatica, I will discuss how after learning about three (3) simple, quick CORE exercises that take me all of five minutes a day, I essentially eliminated all of my lower back pain and managed my sciatica that I contemplated having surgery done on! But, it is something I do EVERY DAY! I know I have to do it! If I have a jam packed itinerary, or I'm not feeling well, it doesn't matter. EVERY SINGLE DAY! NO MATTER WHAT! Believe it or not, this is the key to success! After a while, the mental games go away, and believe it or not, you start to participate in the moment! The Zen of Doing! I am in the five minutes of core exercises. I am present in the moment, and focusing on making each repetition as efficient as possible! Not simply just trying to get things over with! It works! Once again, I am recommending some further reading. Knowledge is power, and building a reference library of empowerment is critical. I recommend Everyday Zen: Love and Work by Charlotte J. Beck. Here is the  link (click here). An also, must read is Zen and the Art of Happiness by Chris Prentiss  (link here). Please do not take these reading referral lightly! These are critical resources to developing a functioning mindset to success! Get them! Read them! You will be thankful you did! After all this fifty plus body transformation is your new hobby, right?

There is so much more to this concept of Fitness Mindset! I have given you a few resources to explore on your own. Further steps articles will touch on many more. The onus is on you to search out more resources, develop a library of inspirational reading material. There is so much out there!

If you follow these steps you WILL have success!

​If you have read, understood and incorporated the library material, move on to Step 2!


Before you begin the steps to transformation and fit fifty mindset, make sure you join the Fit Fifty Federation to receive notification of the latest info!

Do you remember how you felt when you were in your twenties? How your body felt? Have you caught yourself, now that you are in your fifties plus, wishing that you could get that feeling back? By the time this author was 38, I was 297 lbs. and borderline diabetic. I had to sit down and hold my breath to put on my shoe. I was too proud to ask my beloved to tie the shoes for me! I suffered from severe sciatica, had constant back pain, diagnosed clinically depressed and alcoholic. I was what felt like beyond the point of no return!

I tried every conceivable diet and exercise plan I could find.

Fifteen years of intensive research into what works and what doesn't, as well as trial and error, and many failures have finally led me to success!

At the age of fifty nine, I have lost 115 lbs., regained my flexibility, eliminated my sciatica symptoms, solved my back problems and stabilized my blood pressure. I have harness the "depression dragon" and am now twenty years sober. I now run a martial arts school, run five km. a day, have the flexibility of a gymnast, and keep up with the teenagers.

Now I just want to "pay it forward" and help others!

Join me, in this series of articles, as I take you step-by-step on a journey back to your twenties!

Get fit at Fifty +
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About the Author

Steve Jones operates a martial arts school in Newmarket, Ontario Canada. Steve is also a blogger focusing on reclaiming your health & fitness after fifty.