My Daily Routine: How I Stay Fit and Strong at 67

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