#2022wotylinkparty Over 50s Lifestyle WOTY 2022 - BE

BE-ing back on track with a healthy lifestyle

September 30, 2022

We have finally settled into our new home and I think the last screw has been screwed into the last flat pack. My husband is now officially the Flat Pack King!

Moving is a time of change and can really mess with the routine of life. So, during September I was inspired by a couple of friends to get back into a more structured healthy lifestyle routine. I also wanted to bring back some Self-Care which isn’t always about manicures and facials. I started the month sharing the Self-Care September Calendar produced by Action for Happiness and this was a great daily reminder, even if I didn’t actually use the same prompts.

As a Personal Trainer and Coach, I suppose everyone just expects me to be always on track, but life can certainly interrupt even PT’s. Fortunately for me I know what I need to do to get back on track.

Why start now when we are heading for a three-week holiday to Tasmania in October?

Today is always a good day to start

We can always come up with excuses or procrastinate when change is looming. It doesn’t matter what day it is as long as we start.

I want to build a good foundation over the next three weeks and then pick up when I get back from Tassie using my plan as we prepare for the Festive Season and Summer.

Of course, you don’t need a Season or a Reason to start a healthy lifestyle do you?

My Plan

I work better when I have a plan and can track my progress or where I struggled. It isn’t about beating myself up if I don’t do something but rather showing me where I might need to improve and also giving me an opportunity to record and celebrate my Wins!

Keep a daily record

Maintaining a daily journal answering the following questions certainly is helping. A friend gave me this beautiful Kikki K notebook and pen for my birthday. It is perfect for to write my plan and also my daily journal to stay focused.

You can write sentences or if you don’t have time just rate your progress for each 1 – 10 (10 being great and 1 being I need to get back on track) I didn’t want to make it too difficult or onerous because then it is easy to give up.

Did I exercise? If yes, what did I do and for how long?

What did I eat?

Did I drink at least 30-40mls/kg of body weight of water?

How were my stress levels?

How did I sleep?

How was I feeling mentally and emotionally?

Did I stick to my plan or deviate?

Move daily

Did you know that the recommended guidelines for 18 – 64 year olds is
150–300 minutes of moderate intensity physical activity, or 75–150 minutes of vigorous intensity physical activity every week. Or you can do an equivalent combination of the two levels of activity.
For Over 65 at least 30 minutes of activity each day

Better Health Victorian Government

My running friend is recovering from an injured knee so we are just starting to get back into running. I’ve also been able to add a run on my own around the lake plus a run with my daughter. This is a win/win as we get to run together but also have some quality mother/daughter time.

Great to get back into running with my Saturday Sister

Getting outside for my run or walk just feels so good plus I discovered my new neighbourhood. I recently shared some photos in my post Exploring the beauty of our new neighbourhood . I particularly love that I can run by the lake or by the River in Brisbane CBD and the Botanic Gardens surrounded by nature.

The recommended amount of cardiovascular activity is 150 minutes each week. For me that has been running and/or walking briskly daily.

I’m doing 2 – 3 strength sessions per week .

1 yoga session

Daily stretching

Plus using my FitBit to remind me to stand up and move each hour and to track my exercise and energy expenditure.

Make healthier food choices

I eat fairly healthy but have re-introduced a protein shake made with almond milk, protein powder, peanut butter and maple syrup. There are many recipes you can try and a shake is quick and easy to make. Protein is so important for muscle recovery and strengthen bones.

I’m maintaining my water intake and the hydration is not only good for my insides but my skin is looking more glowing.

Rice cakes topped with cottage cheese, tomato and cucumber are a tasty and healthy snack.

I also like to set a good example for my grandsons and we enjoy preparing healthy food together. It doesn’t have to be boring.

Timeout for Reflection

I’ve cut back on being ‘busy’ with certain aspects of life such as social media and after a spurt of interviews am now only interviewing once a week for the Podcast. I’m taking time each day to do nothing, to think, to dream and I can really tell the difference.


Looking after my body and physical health plus my mental health, is such an important part of self-care and I’m trying to do this each day. I did manage to have some pampering with a lovely facial and a trip to the hair salon.

Find Support

Each week my friends and I meet up to chat, stay accountable, be supportive and discuss our week with no judgement. We all need a support team.

So that was me BE-ing (and continuing to ‘BE’) healthier during September and beyond. I’m off to Tassie now and looking forward to some downtime with my darling husband, travelling this small but beautiful State in Australia.

The 2022 WOTY Link Party is a way for us to stay accountable to our WOTY (or Goals or Intentions if you haven’t settled on a particular Word for the Year) and write about how we are tracking each month on the last Thursday PM (Northern Hemisphere)/ Last Friday AM (Southern Hemisphere). We would still encourage everyone to leave a comment or if you have written a post feel free to link up with us.

What: 2022 Word of the Year Link Party (#2022wotylinkpary).
When: Last Thursday PM (Northern Hemisphere)/ Last Friday AM (Southern Hemisphere). The link will be open for 3 days so you’ve got plenty of time to join.
Why: To encourage us all to keep the focus on our chosen WOTY (OR GOAL OR INTENTION)
Where: Link Party, Blog, Blog Comments, Instagram or other Social Media.
Who: This linkup is open to everyone.
How: You can share in the comments, with a blog post, or on other social media of your choice. Include the hashtag #2022wotylinkparty so that we can find you and include your link in our posts.

Be a proud contributor to #2022wotylinkparty

To show our appreciation to all participants, contributors are welcome to display this badge on their blog, website or social media.

2022 WOTYLinkparty
Be a #2022wotylinkparty Contributor

Sharing their WOTY progress this month

Take a moment to link through to see what my co-hosts and others have written……

Deb from Deb’s World
Jo from And Anyways
Donna from Retirement Reflections 

Now over to you – how are you living your WOTY, Goal or Intention?

DebDonnaJo and I hope that you will join us each month and share what you’ve been doing to focus on your 2022 WOTY. If you have any questions just ask us. You can also link to any, or all of our posts, with a pingback, that way we get to see your posts quicker!

You are invited to the Inlinkz link party!

Click here to enter
Sue Loncaric

Women Living Well After 50

Living Life Your Way


  • Reply leannelc September 30, 2022 at 09:16

    Hi Sue – it’s great that you’ve found your new groove and you sound so happy with your move. It’s certainly a change of scenery for your runs etc – but still lots of green and plenty of water – which always makes time outside so enjoyable. I’m looking forward to being more mobile again in the weeks ahead – fingers crossed!

    • Reply Sue Loncaric September 30, 2022 at 10:34

      Yes we are loving our new home, Leanne. We have organised new flooring and solar panels which will be sorted before Christmas so excited about putting our stamp on our new home. x

  • Reply Debbie September 30, 2022 at 09:20

    Thanks for the continued inspiration Sue, I always enjoy your posts and this one hit home for me. I’ve also been trying to be more mindful with what I eat and have noticed a difference in my body over the past few weeks. After winter and holidays I really needed to give myself a stern talking to and am finding that I’m enjoying meal preparation far more and am taking exercise far more seriously. My water intake is slowly increasing as it’s one area I do lag behind on! I am also writing things down similar to your questions and find that helps keep me on track. I’m so pleased your move has gone well and your holiday is finally happening!! Enjoy. Thanks for being a stunning co-host and for showing us how you stay on track. xx

    • Reply Sue Loncaric September 30, 2022 at 10:34

      Thank you Deb for being one of my cheerleaders. You are doing really well with your healthy lifestyle changes and looking great as a result! xx

  • Reply Retirement Reflections September 30, 2022 at 11:39

    Hi, Sue – I love your plan to stay on track (and get back on track when life throws curve balls). This is perfect timing for me to get back on track as well. I look forward to seeing photos of your upcoming holiday in Tasmania. Super exciting!

  • Reply Denyse Whelan Blogs September 30, 2022 at 17:05

    That was such a lovely catch up Sue and an air of positivity after some very challenging months of decisions like moving!! Good going on the checking in and working on where you will go and be next. And taking the negatives out of the self talk. Very good changes for sure. Thanks for the link up …and can you believe it, we go into Daylight Saving here in NSW & other states, and Qld doesn’t..must be a tad confusing at times! Denyse.

    • Reply Sue Loncaric October 1, 2022 at 10:05

      Thanks Denyse and I certainly feel a load has been lifted as we begin a new chapter in our lives. We are looking forward to our trip to Tasmania. x

    • Reply Janine October 2, 2022 at 07:40

      Hi Sue another great inspirational post. I definitely need to get back on track with my exercise. My kids go back to school on Tuesday so normal routines will return which should help get me motivated to go swimming and walking more. Your move to Brisbane sounds like a big success.

  • Reply Natalie October 1, 2022 at 00:25

    Hi Sue, I agree with your “Today is always a good day to start”, especially when it comes to our health and well-being. Your new running route looks beautiful. Thank you for sharing your plan to get back and stay on track with us and for hosting #2022woty link party. I added my link. Have a wonderful time in Tasmania! I look forward to your post-trip update and photos.

    • Reply Sue Loncaric October 1, 2022 at 10:04

      Hi Natalie, thanks for the good wishes. I’m looking forward to discovering a new place and will share my photos when I return. xx

  • Reply Susanne October 2, 2022 at 21:39

    That’s a good attitude to get started also just before going on holiday. My PT told me on Friday that he also got out of his training routine – nobody is perfect and as you say, today is a good day to start.
    With my WOTY, calm, I’ve seen this summer that my weight training sessions and the result of them, have become increasingly important for my overall wellbeing – and my calm. I won’t join the WOTY link-up this month. I wanted to, but I have too much on my plate and my head is too scattered to write. I’ve tried for 4 days to write something! But everything gets too long and too personal – perhaps I’m not a writer anymore, or now is not the time. I’m very busy with my graphic design studies, and I guess that to create calm right now I need to accept that I can’t do everything and that I need to put some things aside for a while. But I’ll certainly come back later and share about my WOTY year.

    I hope you’re enjoying your stay in Tasmania!

    • Reply Sue Loncaric October 3, 2022 at 06:23

      Hello Susanne, I hear you about writing. Sometimes it just doesn’t happen and that is the time we need to take a break. Our mind is telling us it is overloaded and needs a rest. Your graphic design studies sound exciting and well done you with the weight training sessions. You will certainly feel and see the benefits over the next few months. x

  • Reply Terri Webster Schrandt October 3, 2022 at 00:26

    It is great to hear your move went well and that you are back on track, Sue. The state of be-ing sure can be pushed aside during all that chaos, but it looks like you manage it all with skill! What a beautiful and inspiring area to run through and to be with your daughter is sure a plus! Thanks for co-hosting WOTY.

    • Reply Sue Loncaric October 3, 2022 at 06:25

      I’m not sure about managing with skill, Terri but I am trying to get back to some sort of order and focus. Being so close to my daughter is wonderful. We can go for a run and have some mother/daughter time which is difficult to find as she leads a very busy life. x

  • Reply Corinne Rodrigues October 4, 2022 at 00:29

    You’re making such great choices and inspiring so many of us – your readers and your family!
    Thank you!

    • Reply Sue Loncaric October 5, 2022 at 05:56

      Thank you, Corinne and it was lovely to have you join our link up. See you at the end of October. x

    I love hearing from you and your comments are important to me

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