World Masters Games gold medalist Sue Spencer knows a thing or two about motivation. Here, the Olympic Weightlifter shares her advice on how to shift your emotional and physical health, so you keep moving into the new year…

So Much Pressure !

A year is ending a new one is beginning !

What to do, what to change, how do we get started on new habits or just get back into positive old habits?

Health and wellness are always on people’s minds at this time of year, particularly after a few weeks of indulging in parties and rich food.

There is no magic in that date that is going to make us more or less likely to follow through with change we think we want to make, but January always seems to be a good time to think about starting.

Often there are many changes we all like to think we will make at the beginning of a new year.  It can seem overwhelming and really to be truthful for most of us, it just feels like too much work.

I am a huge advocate of getting yourself in the gym or just getting active in some way. Never mind the possible physical heath aspect of it, think about how getting active will affect your mental wellness too. The mental health benefits are so huge for anyone who has to deal with depression or anxiety on a regular basis.

The benefits of feeling strong internally as well as externally are limitless.  Our mental health is certainly affected by the food we eat as well as the physical activities we do.

Sue Spencer
Sue lifting at the 2019 World Masters Weightlifting Championships in Montreal

Start your day right

How you start your day is a huge component of how your day will unfold. Finding a morning routine that works for you and sticking to it can be life changing. I like to think that I incorporate the ‘Lazy Factor’ into my day. When is it that I am going to be most inclined to say I don’t feel like it or I don’t have time? Knowing when I usually feel that way and choosing to be active at a different time has helped me immensely.

If you have to get up early and workout do you groan and resist? If you choose to do it later in the day do you find an excuse not to? Or, does being active in the morning give you extra energy for the day? Do you find that being active in the evening helps you have a good sleep or keep you awake? All questions we need to ask ourselves to figure out what works best for us.

The one thing I have learned over the past few years is a belief in, and a dedication to routine and a trust in the process, is the key to success.

Most of the reading I have done on highly effective habits of successful people tells me that having a good morning routine, no matter what it is, helps us in all areas of our life.


Forming the right habits

Starting with a few things we are pretty sure we can do is key. By the time we are in our 40s 50s 60s we should know ourselves well enough to know how our mind works.

We can set ourselves up for success by trying out a few habits or routines that we find highly successful athletes and businesspeople use:

  • Waking up at the same time every day
  • Going to bed at the same time every night
  • Writing in a Journal daily
  • Meditation
  • Regular daily exercise
  • Meal prep
  • Healthy diet (whatever that means to you personally for your best health)
  • No screen time / electronics in the hour before bed
  • Get 7-8 hours sleep per night

Taking small steps for change finding out what works for you. Building your own personal daily routine that works for you, is how we can all move forward to be successful in whatever we choose to go after.

Masters Athletes are already a group of driven dedicated people in certain areas of their lives. Let’s make this decade the one where we address all of our needs in a holistic way to successfully achieve both mental and physical health.

There doesn’t need to be a specific date. Just get yourself going.

Once you do, Buckle Up!   It’s going to be an exciting ride.


Sue SpencerSue Spencer started her journey into a healthy lifestyle almost 7 years ago and has lost 100 pounds since. She now counsels women who are looking to make a transformative change in their lives, showing them it’s not too late to shift their emotional and physical health.

Learn more about Sue and her work at

Community Health and Wellbeing