Joan MacDonald was 70 when she began her health transformation. She occasionally played darts, softball, and bowling, but she was far from fit. The 5-foot-3 woman took medication to control her blood pressure, cholesterol levels, and acid reflux. She was almost 200 pounds and suffered from arthritis and swollen ankles, which made climbing stairs difficult. At the same time, her mother’s health began to severely decline, and MacDonald did not want to follow suit.
The health transformation of Joan MacDonald
The turning point came in December 2016 when MacDonald saw her mother struggling to catch her breath going up and down stairs. Her daughter, Michelle, had worried about her health for a long time, and feared Joan would end up in a nursing home. “Michelle just told me point-blank, ‘You don’t have to get old like everyone else does,’” said Joan to Women’s Health Magazine. Michelle was a bodybuilding coach whose clients competed in figure competitions. She also lived in Tulum, Mexico, while her mother split her time between Ontario, Canada, and San Miguel de Allende, Mexico. She was concerned how infrequently she would be able to visit her if she needed full-time caretaking in a home. So Joan MacDonald started a transformation that changed the trajectory of her entire life.
In February 2018, MacDonald went viral in a video where she was doing a 200-pound hip thrust. Michelle had created her social media page for fun to share her progress and hold her accountable. By that point, MacDonald had spent a year going to the gym five times a week. She did 15 minutes of cardio then free weights. Michelle continued to encourage her and coach her on her fitness and diet. Instead of mindlessly snacking, MacDonald ate five times a day, including small meals and two protein smoothies.
By the time she went viral, MacDonald had already lost 45 pounds. “I still have things I’m working on all the time. I’m not concerned about losing weight anymore. I figure I’m at a pretty good weight to be at my age. But I’ve been able to define my body,” she said to Business Insider. By October 2018, she was able to go off of her medications. Additionally, her arthritis symptoms became milder.
It’s never too late to start training
MacDonald began to inspire people all over the world through social media and her memoir/self-help book. In fact, recent research shows that strength training can help reverse age-related muscle loss and diseases. UCLA Health also confirms that “heavy resistance training builds muscle mass and muscle strength in older adults. It’s also been found to preserve long-term muscle function.” However, the researchers advise people to speak with their doctors before starting strenuous exercises, and to work with experienced fitness instructors to avoid injury and get the most out of their workouts.
Today, Joan MacDonald is 79, and nine years into her fitness transformation. In a recent Instagram post, she shows appreciation for her daughter and how much she has guided her. The caption reads: “My daughter always tells me: ‘Mom, you created me to help you.’ And I’m so grateful I finally listened… The purpose of this post is simple. It’s to remind you that you’re never too old to take your health back. Start small, but start today.” Here are some of her health tips:
Be consistent
Aim for sustainable, long-term results instead of short-term fixes. It’s difficult to overhaul an unhealthy lifestyle, but it’s possible with slow, cumulative efforts. “You can’t just follow a certain food plan for the week and then go crazy on the weekend. That doesn’t work,” MacDonald said. “If you’re willing to change your lifestyle, and you’re willing to work hard, anybody can change what they look like.” Consistency can also lead to improved physical and mental health, and help prevent future ailments.
Stay motivated
Joan MacDonald didn’t wait for inspiration to start her transformation. She relied on her “will to do the changing” and the motivation to live a healthier life. “You need to get your mind focused on what you really want. I knew I wanted to lose weight, but I wanted also to get strong,” she said. She read articles and books about weight-loss and followed influencers on similar fitness journeys.
Don’t compare
It’s unproductive and unhealthy to compare yourself to others around you, whether they are more fit or less. “You don’t know what shape they were in to begin with or how long they’ve been doing it,” she explained. Instead, she advises people to only compare themselves to their past physiques. “And don’t talk down to yourself. You are stronger than you think,” she said. “There’s no such thing as you can’t. You’ve got to at least try.”
Don’t worry about others
“I think a lot of people don’t want to start because they’re afraid they’re going to be under the microscope,” she said to Women’s Health Magazine. For that reason, people are too self-conscious to join a gym, exercise class, or sports team. “But, truly, everyone is too worried about their own agenda,” MacDonald reassures. So don’t let the opinion of people stop you; there’s a good chance they don’t have any opinion of you at all.
Be realistic
Have realistic expectations about your goals and results. Getting fit won’t reverse your age and may not resolve your health conditions. If you lose a lot of weight, you may have loose skin around your body. You may follow fitness influencers and coaches’ advice perfectly, but without their genetics (and cosmetic procedures or steroids in some cases), you won’t end up looking like them. But don’t let that dissuade you from working out or starting to. There are so many benefits you can enjoy that have nothing to do with appearances. “You can only do so much, so just try to get to where you really like how you look and how you feel,” MacDonald said. “Be happy with who you are, and love yourself.”
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