Recruiter, 52, reveals how she transformed her body and ‘aged backwards’ in three simple steps

• Denise Kirtley, 52, completely transformed her body when she turned 50
• The California woman started strength training and tracking macros
• She has now started a fitness agency and partakes in bodybuilding competitions

A 52-year-old woman has revealed how she turned back the clock and now looks ‘younger than ever’ after a dramatic body transformation.

Denise Kirtley, from California, gained 20kg in her late-40s due to perimenopause and the pandemic.

The recruiting executive constantly found herself feeling lethargic and consuming unhealthy foods like pizza.

But Denise realised it was time to make a change when her wedding ring no longer fit because of the extra weight, and she turned her life around two months before her 50th birthday.

Denise revealed that the three ‘pillars’ to her success were strength training, nutrition, and a positive mindset – and that her new lifestyle has helped her ‘get the most’ out of everyday.

A 52-year-old woman has revealed how she turned back the clock and now looks ‘younger than ever’ after a dramatic body transformation

The three pillars to Denise’s transformation 

Strength training: Denise lifts weights 5x per week using progressive overload to build muscle

Nutrition: Denise tracks macros and makes sure to eat enough protein to support her muscle growth and development. She first tracked macros in a deficit to lose weight, and currently does it for maintenance to support a healthy bodyweight and physique

Mindset: Denise works on maintaining a healthy, positive, and determined mindset, and believes it is really is the key to lasting change

Source: FiftyFitnessJourney 

She has also competed in several body building competitions and now runs her own fitness and nutrition coaching company. 

Denise has extensively documented her fitness journey online and constantly pushes the importance of having a positive mindset.

‘I started tracking macros and lifting weights at the height of COVID in August 2020,’ she said in a post. ‘I lost 22kg within the first year and I fell in love with bodybuilding.’

‘Tracking macros’ refers to keeping track of the food you eat to see the breakdown of protein, carbs, and fats being consumed.

Denise signed up to an online company that helped her plan out her diet and exercise routine.

Denise realised it was time to make a change when her wedding ring no longer fit because of the weight she had gained, and she turned her life around two months before her 50th birthday

Denise Kirtley, from California, gained 20kg in her late-40s due to perimenopause and the pandemic

Denise has extensively documented her fitness journey online and constantly pushes the importance of having a positive mindset

In order to lose weight, she cut out carbs, changed to a protein-focused diet, and consumed five meals a day.

Some of Denise’s go-to meals include zucchini fritters with salad, high-protein waffles, salmon, and banana protein oats. 

She also exercised five days a week using dumbbells and resistance bands – focusing on her upper body twice and on her lower body for the rest.

Denise began to meal prep healthy meals and read books about other people’s fitness journeys.

The drastic changes were difficult at first – especially considering Denise wasn’t athletic growing up – but she had set her mind on bodybuilding and becoming the strongest version of herself.

‘We really do get to choose how we age,’ she said. ‘It’s all about your mindset. ‘Old’ and ‘aging’ are very different – there’s nothing wrong with aging, I embrace my age. But the word ‘old’ makes me think of decline, and like my best years are behind me.

‘What we tell ourselves matters more than anything else. I’m aging, but I’m strong, vibrant, and spirited.’

In order to lose weight, she cut out carbs, changed to a protein-focused diet, and consumed five meals a day

The drastic changes were difficult at first – especially considering Denise wasn’t athletic growing up – but she had set her mind on becoming the strongest version of herself

How to make Denise’s favourite peanut butter banana proats 

Ingredients:

60g Coach’s Oats

125g Unsweetened Almond Milk

125g Water

100g Egg Whites

60g Banana

15g PB Fit (or any peanut butter type topping)

Pink Salt and Stevia to taste

Method:

• Add oats, almond milk and water to a pan along with salt and stevia
• Heat on medium high while stirring until it reaches a rapid boil
• Add egg whites and stir with a whisk
• Keep whisking until eggs are incorporated
• Remove from heat and add to bowl with mashed banana in the bottom.
• Stir together
• Add water to your PB Fit in a separate small bowl to make a peanut butter ‘drizzle’
• Add the peanut butter to the top and enjoy!

One of Denise’s favourite breakfast meals is homemade peanut butter banana proats

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