Alison Cork proves that age is just a number with her youthful appearance, showcasing radiant skin, defined shoulders, and sculpted biceps typically seen in those much younger. She acknowledges that her current fitness level surpasses that of her twenties—she is leaner, stronger, and can deadlift more than her own weight.

However, this transformation wasn’t always the case. Cork recalls a pivotal moment in 2021 when a glance in the mirror prompted her to reassess her life. “One day, I woke up and looked at my reflection, feeling a wave of horror wash over me,” she explains. “I saw an unfit middle-aged woman and questioned, ‘Is this it? Am I going to continue gaining weight year after year?'” This realization resonates with many approaching their fifties, yet Cork asserted she was least likely to embark on a drastic change.

“At 57, I had never been a regular exerciser and rarely set foot in a gym,” Cork reflects. Her background as a restaurant critic led her to enjoy food and drinks excessively, which contributed to her weight struggles. Over the years, she attempted various diets, from low-fat plans to Rosemary Conley’s methods in the 1980s, only to lose a few pounds before feeling deprived.

Like many, Cork noticed the pounds stacking on during the pandemic lockdowns. When she weighed 13st 7lb with a BMI nearing obesity at 29.7, she recognized the risk factors, particularly with weight concentrated around her waist—an issue often exacerbated by menopause. “I was genuinely scared that I’d missed my chance to turn my health around,” she admits. Yet, with her mother now 92, Cork was motivated to take action.

This marked the start of her inspiring transformation, detailed in her self-published book, Fit and Fabulous over 50. Cork shared her decision with her husband and sons, expressing her intention to start training with a personal trainer, aiming to feel confident in workout attire by her 60th birthday. Initially, her family was skeptical about her commitment, given her history as a lifelong foodie.

“My husband supported me regardless, suggesting I may need to improve both my nutrition and exercise,” she states. Realizing the importance of dietary changes hadn’t previously crossed her mind. Once restrictions lifted, she was eager to join a gym, arriving promptly at 6 a.m. on the reopen day.

On her first day at the gym, trainers assessed her food diary, which revealed she consumed 80-90% carbohydrates daily. They stressed that without altering her diet, exercise alone wouldn’t lead to weight loss. This revelation led to a significant overhaul of her eating habits.

She eliminated unhealthy snacks and alcohol, focusing instead on a balanced intake of protein, healthy fats, vegetables, and greens, while tracking her daily consumption through an app to maintain a caloric goal of 1,500 calories.

Alongside her new diet, Cork embraced a vigorous workout routine, significantly increasing her daily activity to between 15,000 and 20,000 steps. She began an intensive weight training program three times a week. Initially challenging, she adapted quickly and soon witnessed noticeable changes in her physique and energy levels.

After 18 months, Cork had lost five stone, dropping to 8st 7lb, and her waist size reduced to 26 inches. Friends and acquaintances often struggled to recognize her due to her dramatic transformation, which even her family began emulating.

Cork acknowledges the challenges women face during midlife, including hormonal changes and the emotional impact of children leaving home. However, four years post-decision, she continues to thrive, looking forward to turning 62 in July with excitement for this new chapter of her life.

“The most significant lesson I’ve learned is that life doesn’t end at fifty,” she reflects. “Transforming my diet and exercise habits has not only enhanced my appearance but also boosted my energy levels, confidence, and outlook on life. It’s never too late to make a positive change.”

Alison Cork’s Essential Tips

Utilize an App for Tracking

Recording my food intake has been crucial from the beginning. I use a tracking app that helps log my meals, calculates calories, and analyzes macronutrients. This also allows me to monitor my steps and exercise routine, which I review weekly.

Don’t Eliminate Carbohydrates Entirely

Carbs are an essential energy source, but excess intake can lead to fat storage. Opt for whole carbohydrates found in fruits, vegetables, and legumes instead of refined options.

Avoid Processed Foods

Beige foods like pastries and biscuits are often high in sugar and processed. Aim to consume a variety of colorful fruits and vegetables for a greater nutrient range.

Increase Protein Intake

Protein is vital for women in midlife, aiding muscle building and metabolism. I aim for 0.35g of protein per pound of my body weight daily. For weight loss, I increase that to 1g per pound. Good sources include chicken, fish, and legumes, and I often incorporate whey protein into my meals.

Limit Alcohol Consumption

Alcohol contains sugars and calories which can hinder weight loss. I eliminated alcohol from my home and reserve it for special occasions, opting instead for low-calorie alternatives.

Document Your Journey with Photos

Taking before photos was daunting but serves as motivation. They remind me of how drastically I changed in 18 months and reinforce my commitment.

Boost Your Daily Step Count

Incorporating more walking into my routine has significantly improved my fitness. I average 15,000 to 20,000 steps daily, which includes gym visits and morning walks.

Incorporate Strength Training

Lifting weights is essential for reshaping the body. Start with manageable weights and gradually increase the challenge. A starter kit including a variety of weights can be beneficial.

Diversify Your Workouts

I follow a diverse workout routine that targets various muscle groups, alternating upper and lower body exercises to maximize effectiveness.

Aim for Consistency

Post-transformation, I focus on maintaining good habits. I continue using the tracking app, tracking my steps, and sticking to my nutrition plan while allowing for occasional indulgences.

In conclusion, while setbacks can occur, don’t be discouraged. Striving for progress rather than perfection is essential for long-term success.