Fitness

Dot Malone: Fitness Inspiration

HOW I STARTED: I began my fitness journey at age 50. I focused on my appearance first. I was not only overweight, but my body had the appearance and feel of bread dough. I was exhausted. I no longer had the strength, stamina, or balance to perform tasks that at one time were automatic. So I joined a gym and started working out.

HOW I PROGRESSED: I changed my diet, began walking, and I made some progress. I did not have the knowledge to make real progress. I became discouraged. Fortunately, I met a trainer and in a moment of desperation, I sent a text to him that read, “Help Me”! Ten years into my journey and at 60 years old, he is still helping me. If you choose the right person to support your fitness journey, that person will individualize a plan.

THIS IS MY 10TH YEAR ON THIS JOURNEY, AND I AM SO GRATEFUL TO HAVE TAKEN THOSE INITIAL SCARY, CHALLENGING, AND AWKWARD STEPS.

KEEPING ON COURSE: The more consistent my routines, goals, and meal plans, the less I need to track all the details. My family learned that my scheduled workouts were nonnegotiable unless there was a true emergency. Taking those precious hours for myself did not result in any family or work-related crisis, but it did help me bring a stronger, energized, happier giver to everyone.

MY DIET: I take the time to sketch out a meal plan. I will usually prepare some protein (25-30 grams each meal), a hot or cold salad, grains, and vegetables so I have food available.

Drinking 80 to 90 ounces of water is my daily goal. I start each morning with at least a 20-ounce glass of water and then enjoy my cup of coffee (no sugar). I never skip breakfast. I eat three meals and two snacks per day and try to stop eating by 6:30pm.

TO OTHERS: Don’t wait until you “feel like it”. Do it, your feelings will catch up as you begin to see positive changes in your mental and physical health.

Dot has a tattoo that reads, “Internal strength, external focus”. God gives her the internal strength to do the things she needs to do, wants to do, and doesn’t want to do. Dot’s part is providing the external focus to use that strength.

By Dot Malone | Photo by Erika Doll

Summer 2022 / TodaysTransitions.com