Train With Joan: Sexy After 70!

Michelle and Joan MacDonald
Michelle and Joan MacDonald Photo Courtesy of the MacDonalds

A couple weeks ago we shared an image on Facebook and Instagram page of 72 years young Joan MacDonald. We highlighted her amazing transformation from 62 to 72 looking decades younger after losing fifty pounds thanks to adopting a new lifestyle routine involving healthy eating and exercise. So many of you asked us what she did that we reached out and Joan was happy to share.

Joan’s daughter Michelle, @yourhealthyhedonista is a successful lifestyle and transformational and contest prep coach, WBFF Bikini Pro, Professional chef, Yoga Master and fitness model. Michelle helped Joan change her diet, pick up the weights and become a woman who continues to inspire her 75,900 Instagram followers everyday with exercise tips, health advice and let’s face it, that amazing booty!

Joan MacDonald
Joan MacDonald Photo Courtesy of Joan MacDonald

“I train five days a week, and I have been doing this since I started working with my daughter Michelle since January 2017. This is a typical leg day training session. I start off with 5 minutes of cardio to get the blood flowing and then I do about ten minutes of mobility exercises to oil up these old joints,” says Joan. “After that’s done, I’m ready to train! The first exercise is usually a light weight going through a range of motion working on mind-body awareness. This is really important as you get older so you don’t get injured and you can really be present in your training session.

Training over 70
Photo Courtesy of Joan MacDonald

Then I follow with heavier work where I really give it my all, get a nice sweat going, and get my heart rate up. Then I usually do some single leg or single arm work to correct any imbalances. 
Finally I do about 10-15 minutes of cooling down with foam rolling and stretching, this is my favorite part of my session!

Here is my workout:
1) Smith Machine Split Squats. 3 sets of 12 reps per leg.
My shoulder hurts when I have a bar in my back so I use a wide grip which helps a lot. I position myself so that my knee travels just past my toe which puts the emphasis on my quad muscle. Slow and steady I really feel a good burn in my legs. I prefer to wear knee pads on leg day but I forgot mine that day. What about you?


2. Narrow stance leg press! πŸ”₯
4-6 sets of 8-10 reps.
I’ll either try to add weight or I’ll try to do more sets to keep getting stronger week to week. 

3. Belt Squats! 🀩
3-4 sets of 10-12 reps
These are tricky but I really love them. Having the weight around my waist helps me to stay more upright and I really feel these in my quads!

4. Dumbbell Reverse Lunges
3 sets of 12 reps per side.
Another favorite as I really feel these in my glutes as well as my legs, and I can see I’ve really improved on these over the years😁. You all know I used to have high blood pressure, acid reflux and arthritis when I was 200 lbs. Getting my health back is the best!

Michelle and Joan MacDonald are taking social media by storm! Listen how they continue to live their motto that “You can’t turn back the clock but you can wind it up again”. Listen to Joan’s podcast here.

6 thoughts on “Train With Joan: Sexy After 70!”

  1. I think you are fantastic! I am almost 60 years old, i suffer from arthritis, acid reflux and high blood pressure. I am at 237 pounds. I want and need help so bad, however i dont know where to start. I have tried these temporary diets that work for awhile then the weight comes back with a vengeance. Please, please could you point me in the right direction. Thank you,
    Sincerely,
    Linda

  2. Omg you are such an inspiration. I am 62 and weigh 185 pounds. I have been doing cardio and strength training for three months, 3 times a week for an hour. I have built muscles but I have not lost any weight and my clothes are not getting any looser. I had a lot of loose skin as well. Do you have any advice?

  3. OMG Joan, you are such an inspiration! I am sixty years old, was always very strong but had a real setback when I had a knee replacement that did not work and left me unable to bend the knee. Could no longer ride my bike and have to do stairs one step at a time. I got really depressed and weight topped out at 303. Am slowly getting moving again, on a plant-based diet, and working out with kettlebells, walking more. Have lost 58 pounds, hope to lose fifty more and rebuild my muscle.
    Thanks for the inspiration!

  4. I could use some help with exercise, not sure how to use hand weights, etc. I work full time and live over an hour from the closest gym. So if you can suggest exercises I can do at home this would be great.

  5. I’m 68 years old my BP is out of control, I had a partial knee replacement a year ago. I walk ride my bike. I honestly don’t know where to begin anymore with the weights. Desperate to loose weight properly and have some guidance.

    1. Try your local YMCA. They have programs for all ages and abilities. A medical professional or registered nutritionist may be able to point you in the right direction too. We wish you well and good health!

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