Age is just a number, and this 68-year-old is here to prove it! Shebah Carfagna, a true inspiration, has embraced aging as a journey of redesign and resilience. Despite life's challenges, she's not only thriving but also sharing her secrets to strength and vitality. Get ready to discover the daily exercises that keep her going strong, both physically and mentally.
But here's where it gets controversial... Carfagna believes that aging is not a decline but a chance to reinvent and rebuild. And she's walking the talk! At 68, she's a Senior Planet Sponsored Athlete, defying stereotypes and proving that age is just a number.
Let's dive into her daily routine, which she's adapted to recover from her second hip replacement. Remember, if you're dealing with an injury or new to fitness, always seek personalized advice from a qualified expert.
Shebah Carfagna: A Fitness Pioneer
Shebah Carfagna is a single mom who turned her passion for early morning workouts into a purpose-driven career. With over 15 fitness certifications and the co-founding of the Ageless Workout Method, she's dedicated to promoting resilience, mental toughness, and holistic wellness.
The Daily Strength and Resilience Routine
1. Supported Squats to a Chair
- Sit on the front of a chair with your feet hip-width apart, ensuring a 90-degree bend in your knees and flat feet on the floor.
- Place your hands on your thighs, at the side of the chair, or across your body (the hardest variation).
- Lean forward slightly, engaging your core and pushing through your feet to stand up.
- Control the movement as you lower back down, gently tapping the chair before standing again.
2. Wall or Countertop Push-Ups
- Stand in front of a wall, stepping back until you can place both hands flat against it.
- Bend your elbows, moving your torso towards the wall while keeping your back straight and core engaged.
- Push away from the wall to straighten your arms and return to the starting position.
3. Resistance Band Rows or Deadlifts
- For rows, hold each end of a resistance band and place the middle under your feet. Slightly bend your knees and hinge forward, keeping your back straight.
- Pull against the band, squeezing your shoulder blades and bringing your hands up to your torso.
- For deadlifts, stand on a long resistance band with your feet in the middle, holding each end. The closer your hands are to your feet, the higher the resistance.
- Lean over, keeping your back flat, and stand up while holding the band. Feel the resistance as you stretch the band.
- Return to the starting position by bending at the hips.
4. Standing Hip Abductions
- Hold onto a wall, chair, or counter for support, and stand with your feet together.
- Engage your core, slightly bending the leg of the hand you're using for support.
- Extend the other leg out to the side, keeping it straight and your foot flexed. Lift it as high as you can, then lower it back down slowly.
- Complete all reps on one side, then switch.
5. Core Breaths and Pelvic Tilts
- Sit comfortably on a chair with a neutral spine and flat feet.
- Breathe deeply through your nose, allowing your belly and rib cage to expand. Relax your pelvic floor muscles.
- Gently exhale through your nose or mouth, drawing your ribs in and sucking your belly button into your spine. Think about drawing your pelvic floor muscles up and in.
Training the Mind and Body
Carfagna emphasizes the importance of training both the mind and the body. She encourages us to incorporate coordination drills, practice silence, and embrace mindfulness. "Neuroplasticity is your lifelong ally," she says. "Don't wait for a crisis to build strength."
Her workout concludes with a minute of gratitude or focused breath. Sometimes, she adds a coordination drill, like balancing on one leg with wall support, then switching sides.
So, what do you think? Are you ready to embrace aging as a journey of strength and resilience? Share your thoughts and experiences in the comments below! We'd love to hear your stories and insights.
