Ellen Latham, at 68, defies typical expectations for her age.
“I’m proud to say I maintain about 15% body fat and have well-developed muscles all over,” she shared with the Post. “For me, it’s not just about how I look; it’s really more about what I can do and how I feel about it.”
She can tackle farmers’ walks—carrying heavy weights—without breaking a sweat. Remarkably, this is the woman who swam her usual miles the very morning after giving birth to her son.
And throughout it all, she has a simple motto she follows.
Start early, but don’t be too hard on yourself
“Fitness has been part of my life forever,” Latham explained. “I was lucky to grow up in a household where exercise was just part of the routine. My dad was a PE teacher and soccer coach, so physical activity was ingrained in how we lived.”
She’s participated in many Mini Triathlons and 10K races, but like many, she acknowledges that “life has its seasons.”
As various changes in her career, motherhood, and personal life came along, there were moments when she needed to pause and reassess her fitness journey.
Over the years, her focus has evolved.
“Since hitting my 40s, I really began focusing on longevity,” she noted. “For decades, I’ve honed in on what truly benefits me and my body.”
That mindset eventually shaped the foundation of Orangetheory, which now has over 1,300 studios across the country. “It’s all about science, structure, and excellent metabolic work.”
Diet intentionally, but don’t shortchange yourself
“For me, dieting is about balance and thinking long-term,” she said. “I focus on fueling my body with energy, strength, and healthy aging in mind.”
This means a lot of whole, organic foods, wild fish, and grass-fed meat.
“Protein is key, and I aim to consume a significant amount daily, especially as we age to support muscle maintenance and recovery,” she said.
But there’s certainly room for treats, too.
“I speak Italian, so yes, great pasta, pizza, and the occasional cannoli definitely have a spot in my life. It’s not about limitations; it’s about making mindful choices that help me feel my best while enjoying life.”
Train smart, not hard
Latham wouldn’t categorize herself as a weekend warrior.
“My weekly routine is centered around structure, balance, and consistency,” she stated. “I exercise six days a week, each day with a purpose.”
Her training follows an Orangetheory template, combining strength training with aerobic intervals. It’s important, particularly for aging individuals, as muscle loss tends to accelerate with age. Three days a week, she lifts weights.
Walking plays a significant role in her routine as well, with research indicating it can dramatically lower the risk of mortality.
“One day a week, I do a weighted walk—about 45 minutes donning a 20-pound vest,” she shared.
Another day, she engages in a paced walk that keeps her heart rate in the aerobic zone, allowing her to burn fat efficiently without overly straining her heart or lungs.
Additionally, she incorporates an hour of stretching into her routine to maintain as much flexibility and mobility as possible.
“For me, it’s about training smart, not hard, and creating sustainable movements that support my life in every aspect,” she explained.
Consistency matters, but it’s never too late to start
“Consistency is the biggest secret,” she said.
“You don’t need to go all out every day; just find a routine you can stick to. Three intensive sessions weekly combined with daily movement can be transformative.”
Of course, adjustments are sometimes necessary as one ages. But, surprisingly, if you have a solid foundation, significant changes might not be required.
“How you adapt in your 50s and 60s really depends on what you built up early on,” she said.
“If you’ve been consistent since your 30s or 40s, it might not take much adjustment. Personally, I still lift a lot of the same weights I did years ago, with only minor adaptations for orthopedic concerns.”
That said, she recognizes that after 45, physical abilities can begin to wane, intensifying in the following years if proactive measures aren’t taken.
“The 50s can be challenging, and the 60s might bring a steeper decline if you’re not regularly training both aerobically and with intensity,” she cautioned.
“So, consistency is crucial.”
The combination of aerobic interval training and strength training, what she terms the Golden Duo, she regards as vital for long life.
“They work together to provide not just more years but better years,” she emphasized.
“My insights come from decades of study as well as experiences with countless clients over the years.”
Utilize all available resources
Latham frequently uses infrared saunas, red light therapy, and cold therapy because recovery is crucial to her training.
“These practices aid in recovery, help reduce inflammation, and keep my energy levels up,” she mentioned.
She also prioritizes downtime, explaining, “Don’t underestimate stress or getting enough sleep. Your nervous system is vital to your overall health.”
“I always tell people: Discover your ‘why’. For me, it’s a strong, clear reason fueling a life I love.”
In addition, she hasn’t hesitated to implement certain recent advancements in addressing hormonal changes.
“I strongly advocate for hormone replacement therapy during perimenopause and menopause,” she stated. “It’s been essential for maintaining my muscle and bone strength as I age, especially as a woman.”
Measure progress by strength, not size
Nearly 70, Latham isn’t focused on scale numbers or clothing sizes.
“A significant shift for me is how I define progress,” she explained. “After 50, it’s no longer about weight or looks; it’s about strength, energy, balance, and independence.”
This commitment leads her to functional fitness, encompassing:
- Farmer’s Walk: Carrying weights to test total body strength and grip endurance
- Box Jumps: Spending 5-10 minutes jumping onto a box weekly to improve bone density
- Balance Exercises: Using vibrating plates to enhance control and stability, promoting mobility
“These exercises aren’t flashy, but they make sense,” she said. “They help me function well, avoid injury, and live vibrantly with strength and energy.”
Make it enjoyable
So, while Latham is a fitness powerhouse, what advice does she have?
“My guidance is straightforward. Start where you’re at. You don’t need to envision the finish line or have it all figured out,” she said.
“One class, one walk, or one mindful decision is a great way to kick-start your routine. It’s not about diving into the deep end but about gradually building momentum.”
And while you’re at it, why not inject some fun into the process?
“You deserve the time and financial investment in yourself!” she emphasized. “This is all about your health, energy, and living the life you aspire to.”
“I also believe in doing what you love,” she added. “That’s part of why we designed Orangetheory to be immersive and community-oriented. When your workout is enjoyable and not a burden, you’re much more likely to keep returning.”
Finding a supportive community makes a big difference.
Moreover, social connections can enhance longevity by offering some neuroprotective advantages.
Ultimately, if you need to make sacrifices, don’t let your health and happiness be at the top of that list.
“Invest in yourself!” she stated. “This is about your well-being, energy levels, and the freedom to embrace the life you want.”
