An Interview with Fiona Lambert
I’m Charlotte Lockett, social media manager at BOXROX, and I recently had the pleasure of sitting down with Fiona Lambert — a powerhouse in the world of midlife fitness — to talk about what it really takes to build core strength after 50. Her energy, wisdom, and no-nonsense approach to fitness were nothing short of inspiring. Here’s what she had to say about reclaiming your strength, one small step at a time.
Hi, I’m Fiona, and I want to share something that might just change your life. The truth is that building core strength after 50 is not only possible, it’s one of the most empowering things you can do for your body and mind. At a time when society often expects us to slow down, I chose to level up – and I’m here to help you do the same.
Whether you’re just beginning your midlife fitness journey or returning after a break, I want you to know: it’s never too late to start getting stronger, healthier, and more confident in your body.
Why Core Strength Matters After 50
After 50, everything changes – our hormones, muscle mass, energy levels. But that doesn’t mean we have to give in to weakness or fatigue. In fact, I believe this is the perfect time to focus on core strength, stability, and resilience.
Your core isn’t just about abs. It supports balance, posture, and helps prevent injuries. A strong core can make everyday tasks easier – from lifting groceries to chasing after grandkids – and it gives you that grounded, powerful feeling that radiates confidence.
My 5 Ps for Strength After 50
When people ask me how I stay fit over 50, especially how I built up my core, I always come back to my “5 Ps”:
● Purpose
● Preparation
● Perseverance
● People
● Positivity
And for me, perseverance is key. Building strength, especially core strength in your 50s and beyond, isn’t about quick fixes. It’s about small, consistent changes that become part of your lifestyle. This isn’t a temporary challenge. It’s a long-term upgrade to your quality of life. You’ll feel stronger, stand taller, move better, and you’ll probably feel more resilient mentally too – because showing up for yourself daily builds confidence that goes far beyond the gym.
How I Built Core Strength at 59 — In Just 10 Minutes a Day
In the nine weeks leading up to my 60th birthday, I challenged myself to get into the best shape of my life. I committed to just 10 minutes of core workouts every day – and yes, that included abs every single day. Now, I’m not saying you need to go all in like I did. But I truly believe anyone over 50 can find 10 minutes a day to focus on their core. If that feels like too much, start with three 10-minute sessions a week. The important part is to stay consistent.
Stick with it, and within six months, you’ll not only see changes – you’ll feel them. You’ll feel more supported from the inside out. And once you’ve built that foundation, maintenance becomes so much easier.
Core Strength Over 50: Nutrition Matters Just as Much
Let’s be honest – no amount of crunches will flatten your stomach or sculpt your core if your diet doesn’t support your goals. That’s why I always talk about high-protein diets for women over 50. As we age, we lose muscle mass more easily, which is why protein is non-negotiable. It helps preserve lean muscle, balance hormones, support metabolism, and yes – it changes your shape. Focus on protein-rich meals, eat enough to support your activity level, and stay hydrated. Nutrition and strength training work hand-in-hand – especially in midlife.
My Secret Weapon: The Core Master
One piece of fitness equipment I absolutely love is the Core Master. It’s designed to engage your deep abdominal muscles without the strain on your neck or lower back. Plus, it’s compact, easy to use at home, and grows with you. You can start with beginner-friendly knee rollouts or build up to plank rollouts and advanced movements. The instability of the Core Master increases core activation, making even short workouts super effective. It’s a clever, low-impact tool that makes core training for older adults approachable and fun.
If You’re Hesitating, Let Me Tell You This…
If you’re thinking, “Isn’t it too late to start?” – please listen carefully: it is never too late. I got to my fittest at 60. Why not you? Age is not a barrier. It’s an opportunity. A chance to rewrite your story, to reclaim your strength, to show yourself (and the world) that women over 50 are powerful – physically, mentally, and emotionally.
Join Me on This Journey
You can follow my journey and get core workout tips for women over 50, motivation, and midlife wellness advice over on my social media channels. I also dive deeper into these topics in my book, ‘Invincible, Not Invisible” – and I have a new release coming this July, so stay tuned!
Let’s keep changing the narrative around aging and fitness together. Because building core strength after 50 isn’t just about abs. It’s about standing tall in your power.
https://www.instagram.com/fionalambertofficial
As someone who’s worked in the fitness space for years, I’ve met plenty of strong women, but Fiona truly stands out. Her approach to midlife strength training is equal parts practical and empowering, and I came away from our chat feeling genuinely inspired. What I love most is that she meets women where they are, reminding us all that it’s never too late to rewrite the story we tell ourselves about aging and strength. Fiona, thank you for sharing your wisdom with our BOXROX readers – you’re living proof that confidence and power don’t have an expiration date.
This content was created in partnership with Core Master, who provided support for this article.
