Staying Fit After 45

Written By CANDICE ROBERTSON, MSN,FNP,APRN-C

Candice Robertson

Hitting the gym after 45 isn't just about chasing mirror muscles (though, hey, you do you!). It's about building a foundation of functional fitness that fuels your life beyond the iron jungle. But it's not a solo mission! We're talking a five-pillar party: your gym workouts are just one piece of a holistic approach to staying fit and fabulous especially if you have the time.

The Fab Five:

  1. Fuel Your Fury: Think of food as your workout's superhero sidekick. Ditch the crash-and-burn processed stuff and load up on nutrient-dense whole foods: fruits, veggies, whole grains, lean protein. Bonus points for colorful plates – variety keeps your body (and taste buds) happy along with your gut biomes.

  2. Sweat is Sweet: Hit the gym, but embrace the functional side: squats for grocery-toting power, lunges for park-dominating strides, rows for pulling off that epic DIY project. You'll feel the difference in everyday life (and maybe impress your kids and grandkids with your superhuman feats).

  3. Snooze to Slay: Sleep isn't just for wallflowers – it's a training superpower! Aim for 7-8 hours of quality sleep to repair those workout-weary muscles, boost your brainpower, and wake up feeling like a million bucks (because, let's face it, after 45, sleep is definitely worth its weight in gold). If you can’t get it all in one shot. Try a midday nap!

  4. Mind Your Mojo: Stress can hijack your fitness goals faster than you can say "carb crash." Enter meditation or prayer: it's like a mental massage, calming your inner chatter and leaving you feeling centered and ready to tackle whatever life throws your way (including that extra set of reps).

  5. Friends Fuel Fitness: We're social creatures, and finding your fitness tribe can be a game-changer. Join a group fitness class, find a workout buddy, or rally your friends for a virtual sweat session. Shared motivation and laughter make sticking to your goals fun and way less intimidating. Join some NPX staff walk and work out together along with members of Project Trnsfrm.

Remember: This is your journey, not a competition. Celebrate small wins, listen to your body, and don't be afraid to laugh at yourself when you trip over a yoga mat (we've all been there, I certainly have!). Embrace the five pillars, find what works for you, and watch your fitness and overall well-being soar. You've got this!

Bonus Tips:

  • Hydrate like a hydra: Water is your workout BFF. Keep a reusable bottle by your side to stay quenched and energized.

  • Rest is key: Don't be a gym warrior – schedule rest days to let your body recover and rebuild.

  • Music magic: Find a pump-up playlist that makes you want to move mountains (or at least those dumbbells).

  • Small changes, big impact: Start with one or two tweaks to your routine and build from there. Consistency is key!

"Let's make 45 the age where we rewrite the rules of what it means to be fit and fabulous!"

CANDICE ROBERTSON, MSN,FNP,APRN-C
CANDICE ROBERTSON, MSN,FNP,APRN-C

Co-Owner of The NP Xperience | Trained in Functional Medicine

Mrs. Candice Robertson knew she wanted to help others heal and initially studied and graduated with a BA in Psychology from West Virginia University in 1998. Growing up she watched her grandmother and mother juice, cook with raw herbs from the garden, and use teas for healing illnesses in the body. Candice bought into westernized medicine thinking “there is a pill for that," while still participating reluctantly in the homeopathic methods of her family.

Following in her mother’s footsteps she went back to school to become a nurse graduating from Fairleigh Dickinson University in 2002 with honors. Fully indoctrinated in conventional medicine, worked as an RN on a Med-Surg./ Dialysis Unit, in the Cardiac Cath and Electrophysiology Lab, and then several Operating Rooms and Post Anesthesia Care Units (in-Hospital and Ambulatory) where she realized people wanted more and asked for more. In 2008, Candice launched, Pure Mahada, a natural skin care line for eczema and dry skin to help her eldest son and soon others, but that was still “downstream treatment.” Working on the surface was not enough. She asked herself, how could she help from the inside out, not just skin deep and not just following orders.

Candice went back to school and realized while in graduate school the focus was not placed heavily on nutrition and lifestyle change, but rather treating one problem/ disease at a time. This method caused other problems. Exploring homeopathic medicine and later Functional Medicine brought her family's practices full circle. Closer to Nature is better. It all started to come together. Candice realized that she needed both conventional medicine and functional medicine to really make a difference in patient outcomes. After graduating with honors from Simmons College (now Simmons University) in 2016 with a Master’s in Nursing she started incorporating Functional Medicine and the “root cause” of illnesses in her treatment of patients. Candice has over 20 years of nursing experience. She is Board Certified by AANP, DOT Certified in NJ , continues to educate herself in Functional Medicine at IFM, and believes starting a healthy lifestyle young is important. She will continue to make home-made skin care products for her family and clientele and will make it available in the office.

She believes that in order for primary care providers to meet the needs of the community they serve, adaptability is key, prevention is a necessity, and compassion is needed for the body to heal. Her vision of how patients should be treated can now be a reality under one roof.

Candice’s Achilles heel is sweets. “I have to have it”, but “I have learned to stop the yearly weight increase with intermittent fasting, portion control, healthier eating, and listening to my body.”

Candice is happily married to her husband/ co-owner of The NP Xperience, Sean Robertson, has 2 handsome sons, and her wonderful mother helping to keep her work-life balanced. She loves DIY projects, home décor, gardening, drawing, playing handball/racquetball, and walking her dog.

https://www.thenpxperience.com/