My Daily Routine: How I Stay Fit and Strong at 67
- Sheila Kiss
- Mar 17
- 4 min read
One of the most common questions I get asked is, "How do you stay so fit and strong at 67?" The truth is, it’s not about quick fixes or complicated plans — it’s about consistency and discipline. I’ve built a simple daily routine that works for me, and I’m excited to share it with you.

Morning: Start the Day Right
I set my alarm for 6:00 a.m. six days a week, but honestly, my body knows the routine — I’m usually awake about five minutes before it goes off. After a quick shower, I slip into the gymwear I’ve laid out the night before. Setting my clothes out makes it easier to stay on track and avoid excuses.
Hydration Ritual
First stop: the kitchen. I drink three large mugs of room temperature water to rehydrate after sleep. Then, I boil the kettle and prepare my morning drinks:
Half a lemon, squeezed into a mug (I toss the lemon in too)
A small scoop of Himalayan Shilajit
I stir it up and drink it slowly over about 30 minutes, topping it up with boiling water around four times throughout the day.

I also make a ginger-tumeric-lime tea:
A chunk of fresh ginger,
A chunk of tumeric
Half a lime
A tea bag
Fill with boiling water and top up about twice during the day
I also make a drink that really tastes yucky but I drink it anyway.
Into a mug I put a teaspoon of the following, mix into a paste , add extra water or whatever you like:
Cayenne chilli pepper
Papaya leaf powder
Moringa leaf powder
Tumeric powder
Sambiloto powder
A drink I will always have in the fridge & take to the gym.

Every 2nd day or so , I will peel & chop about 4 inches of ginger. Pop it into a medium saucepan filled with water. Simmer for about 20 mins, cool & refrigerate. I also add about 2 tablespoon of chia seeds & stir. I will also keep topping up with water over 2 days.

Walk + Yoga + Workout

After my drinks, I head out for a 30-minute walk with the dog. It’s a peaceful time to get my body moving and clear my head & plan my day.

When I get back, I spend about 45 minutes doing Bikram yoga by myself. It’s such an effective way to build strength, improve flexibility, and stay centered.
Next, I head to the gym for a 1-hour HIIT or functional fitness class. These classes keep me strong and challenge my body in different ways.

Mid-Morning: Post-Workout Refuel


It’s usually about 10:30 a.m. by the time I get home. I ride back on the motorbike while fascia blasting my legs — it’s the perfect time to do it when my body is warm.
When I get home, I’m starving! My go-to post-workout meal is:
Three hard-boiled eggs, mashed
A dollop of Kewpie sesame mayo
A little gherkin relish
Half a mashed avocado
Fresh coriander
Chopped cherry tomatoes, cucumber, and lettuce
It’s quick, satisfying, and packed with protein and healthy fats — it keeps me fueled for most of the day.
If I feel like a change and I have too many ripe banana's, I will make the following

Mash 2 large ripe banana's
Add 2 beaten eggs, add half a cup of oats, I also add a splash of milk, about 2 tablespoons to make the batter thinner.
Put a little oil into a frying pan
Pour in mix. If I have an extra banana, I will chop it , and place on top. Cover, cook on low heat, cook for 10 mins. Flip over and cook for another 5.
Serve with honey
Afternoon: Light Snacks + Energy Boost
Around 2:00 p.m., I have about a cup of papaya with lime squeezed over the top. It’s refreshing and great for digestion.
Through the afternoon, I snack on:
A banana
Dates
Rice cakes with tahini, chopped dates, and coconut flakes
Pre-cooked chicken sausages or chicken breast (I always keep these on hand)

If I have leftover ripe bananas, I make simple energy balls:
5 mashed bananas
Oats, chia seeds, chopped dates, sultanas, and nuts
Let them sit in the fridge overnight, roll into balls, and bake at 200°C for about 8 minutes.
I also have two mugs of coffee in the afternoon and drink about 3 liters of water throughout the day.
Evening: Unwind and Recharge

Around 5:00 p.m., we take the dog for another 30-minute walk. It’s a nice way to wind down and stretch out after a busy day.
Dinner is simple but balanced — something like:
Salmon cooked with ketchup manis
Mashed potatoes
Green beans
After dinner, I treat myself to:
An apple
A hot chocolate
A Mango Magnum ice cream (yes, I indulge!)
While I’m enjoying my treats, I use my Megelin laser and LED mask on my thighs, arms, and face — a little self-care to keep my skin and fascia healthy.

Nighttime: Rest and Recovery
I head to bed around 9:45 p.m. and read for about 20 minutes before falling into a deep sleep. Sleep is so important for recovery and overall health — I make it a priority.
Consistency is Key

This routine works for me because it’s simple and sustainable. I focus on eating whole, nourishing foods, staying active, and taking care of my body with fascia work and recovery. There’s no magic solution — just a commitment to showing up for myself every day.
Aging well isn’t about fighting the process — it’s about supporting your body and mind with consistent, healthy habits. At 67, I feel stronger, more energized, and more confident than ever — and you can too.

Consistency
30 days of consistency can change your year.
A year of consistency can change your life.
Consistency is everything.
Yours in health and fitness
Sheila
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