Katey Holtgrave, Age 57
Talk About Your Diet Strategy:
I have a very sensitive stomach, so I try to eat pretty clean and I have to stay away from dairy. I’m not saying I don’t make poor choices from time to time, but I try. When I do deviate from my routine, I just start over. Every day is a new day!
Diet: I don’t eat fried foods and stay away from pasta and bread most of the time. Wine is my splurge!
A regular food day for me starts with oatmeal, Elmhurst Oat Milk (completely clean made of oats and water), blueberries, raspberries, and a banana.
Lunch is steamed spinach for calcium, 3 egg whites, carrots and/or cucumbers, avocado or Wasa Rye Crackers with peanut butter made of only peanuts and salt. Snacks are usually raw almonds or goat cheese.
Dinner typically is lean beef, shrimp, or grilled chicken, plain baked potato or jasmine rice. Tuesdays I usually eat Mexican but try not to eat chips. That’s hard!
Any Tips For Someone Looking To See Results Fast (Physically Or Mentally)?:
If you are able to, invest in a personal trainer to guide you and supervise your form to avoid injury. The trainer will start you at the level you are comfortable with so you don’t get hurt or frustrated. Definitely lift weights to build muscle and burn fat. To me, the ultimate quick way to see results is running, but not all people are able to do that. Everyone can lift weights with proper, individualized training.
Do You Track Your Exercise, Steps, Or Your Meals? What Apps Or Technology Do You Use?:
Yes! I use My Fitness Pal to track my calorie intake and I use my Apple Watch to track runs, etc. It’s great! I also use the Koru and Calm apps for daily meditations.
Do You Plan Rest? What do You Do?:
Yes. I don’t exercise on the weekends at all. It started because I was busy with my 2 sons’ sports, but I decided to keep that routine even after they grew up. I believe rest is important for recovery from tough workouts and it also keeps me motivated to know I can take a short break without losing progress.
What Do You Do To Help Your Mind/Spirit/Emotional Health?:
I believe meditation is really important to calm the body and mind. I took a course called Koru. It was wonderful and it’s a great tool when I feel anxious and overwhelmed. Of course, I start my day with prayer before I get up. Not a day goes by that I don’t call on God for guidance. Running is also an amazing escape. I put on my headphones and go. I just love it!
Exercise is the best mood booster. If you have a day that you don’t feel like doing it, go ahead and try anyway. If it’s really too hard then stop. This was advice I got when I trained for races. More often than not, I would start running, struggle and before I knew it, I ran 7 miles!! I promise you will never be sorry you put the time in. You’re worth it!
By Katey Holtgrave | Photo by Melissa Donald
P.S. Check out the great (local) outdoors at this park.
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