Staying Fit at 44 - By Mckenzie Fox

At 44, staying fit isn’t just about appearance — it’s about honouring my body, my energy, and my journey. Fitness has become my sanctuary, a space where I reconnect with myself, push my limits, and celebrate what my body is capable of.

I’ve learned to embrace strength and softness in equal measure. Some days it’s a powerful workout that leaves me exhilarated; other days it’s gentle movement, stretching, or mindful walks that keep me grounded.

For me, fitness is a daily act of self-respect — a way to nurture my physical vitality while maintaining the mental clarity and resilience required as a mother, entrepreneur, and woman leading a luxury brand.

I feel stronger, more centered, and more confident than ever before — not because I’m chasing youth, but because I’m living fully, with intention, at every age.

1. Functional Fitness

Functional fitness focuses on exercises that mimic everyday activities. This trend is gaining popularity because it helps improve strength, balance, and coordination.

Why Choose Functional Fitness?

• Real-Life Application: The exercises you perform in functional fitness can help you in daily tasks, such as lifting groceries or climbing stairs.

• Injury Prevention: By strengthening the muscles used in daily activities, you can reduce the risk of injury.

  
  

• Versatility: Functional fitness can be adapted to any fitness level, making it accessible for everyone.

  
  

Examples of Functional Exercises

• Squats: Great for building leg strength and improving mobility.

  
  

• Deadlifts: Help strengthen your back and core, essential for lifting objects safely.

  
  

• Planks: Excellent for core stability, which is crucial for overall body strength.

  
  

2. Mindfulness and Meditation in Fitness

Mental health is just as important as physical health. Mindfulness and meditation are becoming integral parts of fitness routines.

Benefits of Mindfulness in Fitness

• Stress Reduction: Mindfulness practices can help lower stress levels, making workouts more enjoyable.

  
  

• Improved Focus: Being present during workouts can enhance performance and results.

  
  

• Better Recovery: Mindfulness can aid in recovery by promoting relaxation and reducing muscle tension.

  
  

How to Incorporate Mindfulness

• Breathing Exercises: Start your workout with deep breathing to center yourself.

  
  

• Yoga: Combine physical movement with mindfulness for a holistic approach.

  
  

• Meditation: Spend a few minutes meditating after your workout to reflect and relax.

  
  

3. High-Intensity Interval Training (HIIT)

HIIT has taken the fitness world by storm. This training method involves short bursts of intense exercise followed by rest or low-intensity periods.

Why HIIT is Effective

• Time-Efficient: You can achieve a great workout in a short amount of time, making it perfect for busy schedules.

  
  

• Burns More Calories: HIIT can help you burn more calories in less time compared to traditional workouts.

  
  

• Variety: The different exercises can keep your routine fresh and exciting.

  
  

Sample HIIT Workout

• 30 seconds of sprinting followed by 30 seconds of walking (repeat for 10 minutes).

  
  

• 20 seconds of burpees followed by 10 seconds of rest (repeat for 15 minutes).

  
  

4. Wearable Technology

Wearable technology is revolutionizing how we approach fitness. Devices like smartwatches and fitness trackers provide valuable data to help you stay on track.

Benefits of Wearable Technology

• Real-Time Feedback: Track your heart rate, steps, and calories burned during workouts.

  
  

• Goal Setting: Set and monitor fitness goals to keep you motivated.

  
  

• Accountability: Share your progress with friends or online communities for added support.

  
  

Popular Wearable Devices

• Fitbit: Tracks steps, heart rate, and sleep patterns.

  
  

• Apple Watch: Offers fitness tracking along with various health features.

  
  

5. Group Fitness Classes

Group fitness classes are a fun way to stay motivated and meet new people. These classes range from yoga to spin and everything in between.

Why Join a Group Class?

• Community Support: Being part of a group can provide encouragement and accountability.

  
  

• Expert Guidance: Instructors can offer tips and modifications to ensure you are performing exercises correctly.

  
  

• Variety: Classes often incorporate different styles and formats, keeping your workouts interesting.

  
  

Popular Group Fitness Classes

• Zumba: A dance-based workout that is both fun and effective.

  
  

• CrossFit: A high-intensity workout that combines various strength and conditioning exercises.

  
  

6. Plant-Based Nutrition

More people are turning to plant-based diets for health and environmental reasons. This trend is not just about eating vegetables; it is about embracing a lifestyle that promotes overall well-being.

Benefits of a Plant-Based Diet

• Improved Health: Studies show that plant-based diets can lower the risk of chronic diseases.

  
  

• Increased Energy: Many people report feeling more energetic after switching to a plant-based diet.

  
  

• Sustainability: Plant-based diets are often more environmentally friendly.

  
  

Tips for Transitioning to a Plant-Based Diet

• Start Slow: Begin by incorporating more fruits and vegetables into your meals.

  
  

• Experiment with Recipes: Try new plant-based recipes to find what you enjoy.

  
  

• Educate Yourself: Learn about nutrition to ensure you are getting all the necessary nutrients.

  
  

7. Recovery and Self-Care

Recovery is an essential part of any fitness journey. More people are recognizing the importance of self-care in their routines.

Why Recovery Matters

• Muscle Repair: Proper recovery allows your muscles to heal and grow stronger.

  
  

• Prevention of Burnout: Taking time to rest can help prevent physical and mental burnout.

  
  

• Enhanced Performance: Recovery can lead to improved performance in future workouts.

  
  

Recovery Techniques

• Foam Rolling: Helps relieve muscle tightness and improve flexibility.

  
  

• Stretching: Incorporate stretching into your routine to maintain flexibility.

  
  

• Rest Days: Schedule regular rest days to allow your body to recover.

  
  

8. Outdoor Workouts

With the rise of remote work and flexible schedules, outdoor workouts are becoming increasingly popular. Exercising in nature can boost your mood and enhance your fitness experience.

Benefits of Outdoor Workouts

• Fresh Air: Breathing in fresh air can improve your overall well-being.

  
  

• Scenic Views: Enjoying beautiful landscapes can make workouts more enjoyable.

  
  

• Variety: Outdoor workouts can include hiking, running, cycling, and more.

  
  

Ideas for Outdoor Workouts

• Trail Running: Explore local trails for a change of scenery.

  
  

• Park Workouts: Use park benches for exercises like step-ups and tricep dips.

  
  

• Beach Workouts: Enjoy the sand and surf while doing bodyweight exercises.

  
  

9. Personalized Fitness Plans

Personalized fitness plans are becoming more accessible thanks to technology. Many apps and online platforms offer tailored workout and nutrition plans based on individual goals.

Why Personalization is Key

• Targeted Goals: A personalized plan can help you focus on specific fitness goals.

  
  

• Adaptability: As your fitness level changes, your plan can be adjusted accordingly.

  
  

• Motivation: Having a clear plan can keep you motivated and accountable.

  
  

How to Create a Personalized Plan

• Assess Your Goals: Determine what you want to achieve, whether it is weight loss, muscle gain, or improved endurance.

  
  

• Choose Your Activities: Select exercises that you enjoy and can commit to regularly.

  
  

• Track Your Progress: Use apps or journals to monitor your progress and make adjustments as needed.

  
  

10. Social Media and Fitness Communities

Social media has transformed how we connect with others in the fitness world. Online communities provide support, motivation, and inspiration.

Benefits of Online Fitness Communities

• Support Network: Connect with like-minded individuals who share your fitness goals.

  
  

• Inspiration: Follow fitness influencers for tips, workouts, and motivation.

  
  

• Accountability: Share your progress and challenges with your online community for added support.

  
  

How to Engage with Fitness Communities

• Join Online Groups: Participate in Facebook groups or forums focused on fitness.

  
  

• Follow Hashtags: Use and follow fitness-related hashtags on platforms like Instagram.

  
  

• Share Your Journey: Post about your workouts and progress to inspire others.

  
  

Embracing Your Fitness Journey

As you explore these fitness trends, remember that the most important aspect is finding what works for you. Fitness is a personal journey, and it should be enjoyable.

Incorporate these trends into your routine, and don’t be afraid to experiment. Whether you choose functional fitness, HIIT, or outdoor workouts, the key is to stay active and engaged.

By embracing these trends, you can enhance your lifestyle and create a healthier, happier you.

Your fitness journey is unique, and it is never too late to start. Take the first step today, and enjoy the process of becoming the best version of yourself.