I bet you, like me, remember Jane Fonda and Olivia Newton-John rocking leotards and leg warmers, right? A retro pic I found sparked memories of waking up early before school for my 20 Minute Workout—fun times, for sure!

Times have changed, haven’t they? But cardio’s health benefits are timeless. I’ve always been an active exerciser, yet running my performance school for 8 years threw my body, mind, and spirit off course, requiring a full reset—at the age of 51. That journey taught me to plan my way to strength and vitality. Midlife is a perfect moment for a fresh start, and I’m here to show you how to reign as a Cardio Queen—Leading Lady style! Check below for free resources to make it easy for you to rise.

Step 1: Plan Like a Queen

Dust off a weekly planner (my go-to is the Full Focus Planning System! See Resources) and carve out your workout slots. No time? We make space for what matters. I’m up at 5am for my sweat sessions before the house wakes—it’s my non-negotiable “royal summit.” Find your sweet spot—morning, evening, or split sessions (15–20 minutes twice daily for tight schedules)—and lock it in.

Prep Tips:

• Evening Workouts: Stash gym clothes in your car for post-work sessions.
• Morning Moves: Pack workout gear by the door the night before.
• Motivation Boost: Splurge on a cute workout outfit, that makes you feel fabulous, and proper shoes—feeling fierce fuels your flow!

Step 2: Move with Majesty

Cardio (aerobic exercise) gets your heart pumping, using big muscle groups to boost blood flow and spark energy. Beyond trimming fat, it strengthens your heart, eases stress, lifts mood, aids diabetes management, and enhances skin radiance. New or out of practice? Check with your doctor first.

• Frequency/Duration: Beginners, aim for 30 minutes, 2–3 days/week, building to 30–60 minutes, 3–5 days/week as you grow stronger.
• Modes: Keep it fresh! Walk the track, hit the treadmill, bike, or dance. Like variety? Me too! Mix it up in one session—10 minutes each on treadmill, bike, and stepper— or hop onto SPBTV for a a variety of online classes. Just keep moving!
• Intensity: Start slow-and-steady (low-intensity, like a long walk). After 2 weeks, ramp up your heart rate (HR) for results. Check out my Intensity Chart below.
• Warm-Up/Cool-Down: Warm up 5 minutes (low-intensity) with light, dynamic stretches to prep muscles and avoid injuries. End with a cool-down (slow pace until HR normalizes) and deeper stretches for recovery.

Step 3: Log Your Royal Progress

Grab a notebook and log every workout to track your reign. Grab my workout chart below.

• Frequency (days)
• Duration (time)
• Mode (type, e.g., walking, dance)
• Intensity (difficulty, e.g., 1–10 scale)

Sample Daily Cardio Log:
Monday, 5:00–5:45am (45 minutes): 5-minute warm-up, light stretches. 40 minutes brisk walking on treadmill (3.5 MPH, 0 incline, intensity ~3). 5-minute stretch post-workout.

Tips:

• Plan your next session (e.g., “Wednesday: bump intensity to 5, 4.0 MPH”).
• Stretch post-workout to stay limber, speed recovery, and keep workouts effective.

Step 4: Level Up Your Throne

After 2–3 weeks of consistency, your fitness will soar—time to push further! To keep progressing, try:

• Extending workout time
• Boosting intensity
• Adding workout days
• Switching modes (e.g., dance class instead of treadmill)

Mix and match to keep your body engaged and dodge boredom. Now’s also the time to add strength training—it pairs with cardio to sculpt your body, shed weight, and boost health. See my strength article below!

Homework: Claim Your Crown

Schedule 2–3 workout days/times in your planner for the week—write it down! Log each session. Support your workouts with a GAPS/Nourishing Traditions breakfast, such as a fermented vegetable salad and pastured eggs with ghee—it’s the Wise & Wild Way for radiant health. Start flowing toward your Cardio Queen throne!

Promised Resources

• Click here to grab your Intensity Chart.
• Click here for my Workout Chart.
• Click here for my strength training article.
• Check out my other fitness articles written for women like us—women who get it!
• Check out my resource page of fitness supplies I just love!

Connect with Being the Leading Lady

Being the Leading Lady is about claiming your fitness goals with grit, grace, and purpose. If you’re ready to grab the scepter, check out my fun and empowering fitness classes at SPBTV—Your Holistic Living Network.

Sign up for my newsletter and tune into my podcast, Sharise Uncut, for more holistic health and living tips to keep your fitness game strong.

~Inspired by a life of dreams and determination.