Woman, 68, with 15% body fat shares 6 habits she swears by

Time of India

15 hours ago

At 68 years old, Ellen Latham doesn't just look fit 'for her age,' she's in better health than most people decades younger.
'I maintain around 15% body fat and strong, well-developed muscles throughout my body,' Latham told the New York Post.
'But for me, it's not just about looks, it's about strength, vitality, and how I feel every single day.
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Her philosophy is rooted in balance, discipline, and longevity rather than perfection. She's distilled her approach into six timeless secrets.
Start early, but don't chase perfection
Movement has always been part of Ellen's life. Growing up with a father who was both a physical education teacher and a football coach, she was immersed in sports and training from an early age.
'Fitness was the norm in my household,' she recalled. Over the years, she has competed in mini-triathlons, 10K races, and countless other endurance events.
But like anyone else, she's had to adapt through life's seasons, juggling career changes, motherhood, and personal challenges. Each time, she returned to her core principle: recommitment.
Her advice: Don't strive for perfection. Instead, focus on progress.
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In her words, 'Let go of the idea of perfection. Progress is about being the best version of yourself.'
By her 40s, she realized her focus had to shift. 'Longevity became the goal,' she explained. That mindset ultimately inspired Orangetheory's model: structured science-backed workouts built to serve people for decades, not just for quick results.
Eat with intention, not restriction
When it comes to strength and energy, Latham swears by nutrition as much as she does by her workouts.
Her plate is built around whole, quality foods—think organic veggies, grass-fed meats, wild-caught fish, and plenty of high-quality protein.
Protein, she says, is non-negotiable. She aims to eat about as many grams of it as her body weight every day, keeping her muscles fueled and her recovery on point.
But here's the thing—she's not into the whole 'strict deprivation' lifestyle. 'I'm Italian,' she laughs, and for her, that means pasta, pizza, and yes, even the occasional cannoli still make the cut.
At the heart of it, Latham's philosophy is balance. She eats mindfully, prioritizes fuel for performance, but also makes space for the foods that bring joy. No calorie-counting, no guilt trips—just habits that feel good now and are sustainable for decades.
Train smart, not just hard
Unlike the usual weekend warriors who push themselves without a plan, Latham sticks to a carefully structured routine that keeps her balanced and consistent.
She works out six days a week, with each day mapped out for a specific purpose. For her, training smart is all about sustainability.
Even today, she's lifting much of the same weight she handled years ago—just with a few adjustments to protect the joints that need extra care. Her approach isn't about chasing intensity for the sake of it, but about putting in purposeful effort that builds strength while keeping her body safe.
Consistency is the real hack
For Latham, it's not the fancy hacks or shortcuts that matter—it's good old consistency.
She often says you don't need to push yourself with brutal workouts every single day. What really makes a difference is building a routine you can actually stick to. Even just three solid workouts a week, combined with simple daily movement, can completely change how you feel and live.
Of course, she knows that aging brings its own set of challenges.
Joints demand extra care, recovery becomes more important, and workouts need small adjustments. But she believes consistency is what makes those transitions smoother.
In her words, the work you put in during your 30s and 40s pays dividends later. By the time you're in your 50s or 60s, you might be surprised at just how much strength you've managed to hold on to.
That said, Latham doesn't sugarcoat the reality of biology.
She points out that after 45, things do start to decline if you're not moving enough. That's why she swears by pairing cardio with strength training. 'Cardio tells you how long you'll live, strength tells you how well you'll age,' she likes to say.
Use every tool for recovery and wellness
Ellen doesn't limit her regimen to workouts. Recovery practices are equally important. She regularly uses infrared saunas, red-light beds, cold plunges, and structured rest.
'These help reduce inflammation, boost recovery, and keep my energy high,' she explained.
She also advocates for stress management and proper sleep, which many overlook. 'Your nervous system plays a huge role in health. Don't ignore stress and rest.'
As a woman, she also embraces modern medical support: hormone replacement therapy (HRT) during menopause. 'It's helped me maintain muscle and bone strength at a stage when many women lose both rapidly,' she said.
Redefine progress by strength, not size
At nearly 70, Latham doesn't measure progress by dress size or the number on the scale.
Her workouts include farmer's carries, box jumps for bone density, and balance drills on vibration plates. None are flashy, but they help her move with confidence and avoid injury.
'These functional exercises are what let me live fully,' she said. 'It's about being able to carry groceries, climb stairs, or play with grandkids without hesitation.'
Make it fun, make it last
Above all, Latham believes fitness should be joyful.
She emphasizes finding activities you enjoy. That's one reason Orangetheory was designed to be immersive and community-driven. 'When fitness feels uplifting instead of a chore, you'll keep coming back,' she said.
She also highlights the power of community. Exercising with others provides encouragement and accountability while boosting mental health and even longevity.
Ellen Latham is proof that aging doesn't have to mean decline. At 68, with 15% body fat, a thriving fitness empire, and boundless energy, she's showing what's possible when balance, discipline, and joy come together.
Her message is simple yet profound: fitness is not about perfection, it's about consistency, strength, and living life to the fullest.