“Father Time May Be Undefeated, But That Doesn’t Mean You Should Go Down Without a Fight”

Written by William Schirmers

It’s often said about aging athletes that Father Time is undefeated. Unfortunately, this holds true even for all-time greats like Michael Jordan, Tom Brady, Wayne Gretzky, and Ken Griffey Jr., who all retired within a handful of years of their 40th birthdays. But if you’re in your late 30s, 40s, or—heaven forbid—your 50s, I have good news: you don’t need to avoid 300-pound linemen, throw a 100 MPH fastball, or accept that getting older means you can’t live a healthy and vibrant life.

In my late 30s, my physical health—and, as an extension, my mental health—had taken a backseat to long hours at the office, raising a family, and chasing my version of the American dream. Despite career success, I was tired, out of shape, on medication for anxiety and high blood pressure, and my relationships at work and home were suffering. True happiness always seemed just out of reach, and I knew I had to make a change. Here’s a little of what I learned and did to help create balance and get back on track to living a fulfilling and rewarding life.

Taking the First “Steps” to a Better Life

The first step in your fight against Father Time can—and should—be simple. There’s no need to follow a strict diet, cut out a macronutrient (carbohydrate, protein, or fat), follow a regimented training program, or start taking supplements or drugs. In fact, starting too quickly may be counterproductive, as (1) you can only endure so much change before it breaks you, and (2) you may need those tools later to break through plateaus.

For me, my fitness journey started with packing my own lunch and taking a half-hour walk. I didn’t overcomplicate it by counting calories or steps at this point, but I was confident that packing a sandwich with carrots and going for a walk had to be better than driving to a local establishment for a burrito or burger. After a month or two of walking and skipping a meal out, I felt better, my cardiovascular fitness had improved, and as a bonus, I was more engaged in my post-lunch work—and my wallet was a touch thicker.

Takeaway:  Start small and book some early wins to build the confidence that will carry you through future changes.

Driving Real Change

Once you’ve taken the first step in incorporating activity and mindful eating back into your life, the next step is to add more healthy lifestyle choices. Examples include getting 10,000 steps a day using a Fitbit or Apple Watch, focusing on eating more whole foods, reducing the frequency of eating out, tracking your caloric and macronutrient intake, eliminating or reducing alcoholic and sugary beverages, aiming for 7 to 8 hours of restful sleep each night, and completing 3-4 resistance training sessions per week.

For me, it was easiest to build on my lunchtime walks and make sure I got to 10,000 steps, but the real changes happened when I opened my eyes to my diet. I was a lifelong clean-plater who never met a baked good that didn’t need to be eaten, and the simple act of having to write down what I was eating—before I ate it—was enough to deter some of the overeating. Further, this planted a mental seed to not invite certain delectable goods back into my home on my next trip to the grocery store. I went through each of the steps listed above, and once I had made them part of my life, I took additional steps, making sure not to overload my ability to change. I certainly was—and am—not perfect, but I didn’t let a bad day or bad weekend detract from my longer-term goals of improving my relationship with food and focusing on living a healthier life.

Takeaway: Keep progressing one step at a time, remembering that you didn’t get where you are overnight and are not likely to get where you want to be in a week, month, or even a year.

Finding an Accountability Partner or Hiring a Coach

Making significant changes in your life is not easy, especially when a lot of our non-phone-based “social time” happens around food and drink. That’s why having the support of those around you—an accountability partner and/or a coach—is critical to your long-term success. The trap to overeat or skip a workout is set every day, and you need to have the mental fortitude not to trigger it. This is a daunting task, and that’s why a support system that both understands and accepts what you’re doing—and is there when you are weak—is imperative.

I was fortunate that my family supported me at the start of my journey, and as they saw the positive changes my efforts were having on both me and them, their support grew. It was not all “duckies and bunnies”—I was hangry, and my body hurt when I pushed my workouts too far—but, on balance, they could see the positive impact.

Additionally, in a world full of endless advice, fad diets, and confusing science, a coach can help you cut through the noise, give you a plan, and be there to help monitor your successes and adapt. For me, hiring a coach who provided me with a custom nutrition and exercise blueprint to meet my specific goals was priceless. A coach will help you unlock performance you didn’t think possible while reducing the stress that comes with planning your diet and workout regimen.

Takeaway: Even the strongest of us have our weak moments. Find and/or build a support system, and lean on people going through the process with you for strength when times get tough.

Final Thoughts

If you’ve made it this far in life, you know by now that there is never going to be a “perfect” time to act. Life will always be busy, and you’ll find a way to fill any time you have available. The key is to start small and get that snowball rolling down the hill. If you take it slow and steady, you can fight Father Time—and if you’re committed, you can hold him off for at least a few more decades.

Thank you for reading. If you would like to start a journey of your own, please do not hesitate to reach out. We would be delighted to be part of your support system.