New Over 50 Workouts, Healthy Recipes & Programs: June Updates

Welcome to our June release! This month, we’re bringing you a versatile blend of low-impact workouts, targeted strength routines, and gut-healthy nutrition designed to keep you feeling strong, mobile, and energized.

Whether you’re looking to nourish your body with Keyrsten’s new digestive wellness guide, The Happy Gut Cookbook, improve your functional power with PJ’s 10-Day Grip Strength Program, or boost your vitality with fresh Yoga, Pilates, Cardio Dance, and Mobility classes—there is something new for every fitness level. Explore all the new additions added to the platform this month below and find your next favorite routine!

The Happy Gut Cookbook: Simple Recipes for Digestive Wellness After 50 from Keyrsten:

After 50, our bodies change—and so do our digestive needs. The foods that once agreed with us might now cause bloating, discomfort, or sluggish digestion.

If you’re tired of feeling uncomfortable after meals or avoiding foods you once loved, this cookbook is your roadmap back to digestive wellness.

Every recipe is tested by women over 50 who understand the frustration of digestive issues. No complicated techniques, no hard-to-find ingredients, no unrealistic expectations—just wholesome, satisfying food that supports your body’s changing needs.

Explore Healthy Recipes

over fifty fitness improve balance and mobility

Yoga for the Calves, Ankles & Feet w/ Jenn

This grounding practice honours the roots of our bodies: our feet, ankles, and lower legs. Through care, movement, and awareness, we reconnect with the stability that carries us through every step.

Perfect before a leg workout or mobility practice, this class can help enhance your balance, strength, and sense of confidence from the ground up.

This class is all-levels and osteoporosis-friendly.

Tools: yoga blocks, folded towel or blanket, a cushion or a block, yoga strap

Start Yoga Practice

Arms, Abs & Shoulders Workout w/ Tia

Fortify your upper body with this targeted workout. We’ll use deliberate, joint-friendly movements to strengthen your spine and arms, building critical stability in your wrists, spine, and shoulders.

Forget the high impact; this session is about steady, controlled reps that create real, functional strength to support you in everything you do.

This workout is for all levels and osteoporosis-friendly.

Tools: light & moderate dumbbells, latex band

Start Upper Body Workout

Pilates Power Flow – Strength & Energy w/ Camila

Let’s turn up the intensity. Power Flow Pilates is a high-energy, full-body workout designed to build strength, boost endurance, and challenge your control from the inside out.

With a faster pace and flowing transitions, this class combines classical and contemporary Pilates moves for a powerful and energizing experience.

Expect a mix of planks, dynamic spinal flexion, and upper- and lower-body combinations to fire up your core, sculpt lean muscles, and elevate your heart rate, all while maintaining precision and form.

This class is ideal for individuals who enjoy moving, sweating, and feeling strong.

This workout is suitable for intermediate and advanced exercisers. This workout is NOT suitable for individuals with osteoporosis.

Tools: light dumbbells, squishy ball

Start Pilates Flow

Mobility For Lifting w/ Meghan

What’s the secret to staying strong and injury-free for years to come? It’s mobility.

As we age, maintaining a full range of motion is the most critical factor in preventing injury and getting the most out of your strength workouts. Without it, our bodies compensate, leading to strain and setbacks.

That’s why we’ve put together a full-body mobility warmup for lifting that will leave you feeling supple and smooth from head to toe.

This routine is specifically designed to prepare your body for safe and effective movement. You’ll feel refreshed and ready for anything after limbering up your mid-back, shoulders, hips, and ankles – the exact areas that need to be mobile for powerful, pain-free lifting.

Invest a few minutes in your long-term health.

Considerations are provided for those with osteoporosis.

Tools: access to a wall

Start Mobility Session

Cardio Dance for Beginners

Get your heart pumping and your mind engaged with this fun, easy-to-follow cardio dance workout, perfect for beginners! In just 20 minutes, you’ll not only boost your energy and burn calories, but you’ll also be giving your brain a powerful workout.

As we move through the simple choreography, you’re doing more than just exercising your body. Learning new dance steps challenges the brain to create new neural pathways, which is a key activity for enhancing cognitive function, improving memory and coordination, and keeping your mind sharp as you age.

No experience is needed – just press play and dance your way to a healthier body and brain!

This workout is suitable for all levels and osteoporosis-friendly.

Start Cardio Dance

Reviving Stretch w/ Miranda

Discover the reviving stretch class, where yoga meets rejuvenation! In this session Miranda will gently guide you through yoga inspired stretches that target tight fascia, helping to release tension and promote flexibility.

It’s more than just stretching; it’s a revitalising experience including breathwork techniques designed to help reverse the signs of aging, leaving you feeling refreshed and renewed. Come ready to move, breathe, and revive!

This workout is suitable for all levels and with osteoporosis-friendly suggestions provided.

Tools: yoga blocks, strap

Start Full-Body Stretch

Lift Like You Mean It – Full-Body Strength w/ Michelle

Intentional strength training means dedicating time and effort to the core movement patterns that keep us functional, capable, and mobile throughout life. These essential movements include the squat, hinge, lunge, push, pull, and carry – the foundations of everyday strength.

The best part? You can train all of these patterns with Over Fifty Fitness from the comfort of your own home, on your own time, and in your own space. No fancy equipment. No fuss. Just effective, purposeful training that supports you for life.

This workout is suitable for all levels and osteoporosis-friendly.

Tools: medium and heavy dumbbells, chair

Start Full-Body Strength

10-Day Improve Your Grip Strength

You’re mid-set, your back and biceps have plenty left – but your hands just can’t hold on. You have to drop the weight, break the set, and lose the momentum you worked hard to build. Or maybe it’s the chronic ache of tennis or golfer’s elbow that keeps flaring up every time you push your training harder.

Both are signs of the same problem: undertrained forearms.

Most fitness programs never address grip strength directly – and after 50, that gap starts showing up everywhere. In your lifts. In your endurance. In the workouts you can’t finish the way you want to.

The Over Fifty Fitness 10-Day Grip Strength Program fixes that.

Ten minutes a day. Three phases. Designed specifically for anyone over 50 who want to train harder, stay injury-free, and build the kind of functional strength that shows up in every workout they do.

All you need to get started:
👉🏽 Dumbbells (light to heavy weight)
👉🏽 Theraband
👉🏽 Chair & table
👉🏽 A towel

What you’ll work through:
📍 10 progressive daily sessions across three phases – Build, Intensify, and Integrate
📍 Exercises that train both sides of your forearm and your finger dexterity for injury-resistant, balanced strength
📍 Elbow resilience that protects against tennis and golfer’s elbow for long term
📍 Pinch strength for more control in every lift

Ten days. Ten minutes. Results you’ll feel in your very next workout.

Strong hands. Strong life. Let’s get to work.

⚠️ Do not double on these workouts if you are doing this as a program/challenge and you miss a day. Doing too much in the forearms can lead to tennis or golfer’s elbow. It’s important to only add one session a day. This allows the muscles and the connective tissue time to adapt and recover.

Start 10-Day Grip Strength Program