Rob McDonald (67): Fit, grateful and full of energy – my secret to ageing well
“Ageing well is no accident – it’s a choice you make every single day.”
Lately, lots of people have been asking me how I manage to look so fit and healthy.
A lovely compliment, of course, but if I’m honest, it hasn’t always been that way.
As a former professional footballer, I spent years living the life of an elite athlete – with all the benefits, but also
the downsides that come with it. After my playing career ended, I had to learn again how to look
after my body without the routine of professional sport. I’m no expert, but over
the years I’ve developed various habits that have helped me enormously in staying fit.
My biggest enemy? Sugar and fatty food. Once I got that under better control, a lot changed
– not just in my body, but in my mind too.
Ageing well starts at home
My mum set a good example from an early age.
We didn’t have much money, but there was always fresh, simple, nourishing food on the table:
potatoes, fresh vegetables and the occasional bit of meat. Nothing fancy, but made with love – and you could taste it.
That down-to-earth approach to food has always stayed with me. It doesn’t have to be complicated.
Eating well is often about making conscious choices, not buying expensive superfoods.
A lesson from the past
About twenty years ago, my work as a coach in professional football took me
from De Graafschap in Doetinchem – where I met my wife – to Ajax
Cape Town in South Africa.
A wonderful opportunity and a great adventure, but also a long way from family and friends. I had to
rely entirely on myself there, including when it came to food.
I often ate out – cheap and tasty, but not always healthy. Within a year, I’d put on
fifteen kilos. That didn’t feel good, physically or mentally. Later, in Slovakia, much the same
thing happened. My weight was yo-yoing, with no real balance.
At some point I thought: I can’t carry on like this. Not just for the sake of my health, but also
because I no longer felt comfortable in my own body. I wanted to feel strong and energetic again —
and, if I’m honest, to stay attractive to my wife too. She deserves a fit, healthy man by
her side.
That was when I changed my mindset.
Since that day, health has no longer been an afterthought, but a conscious choice — every single day. And that
is a choice I’m still grateful for.
Stronger together
My wife Rosaline, a lifestyle trainer and stop-smoking coach, plays a big part in how I
live today.
We share the same mission: to stay healthy and full of life for as long as possible. We support
each other, motivate each other and remind each other that good health isn’t something to take for granted.
A few weeks ago, we spent a month together in Sintra, Portugal – a beautiful place with
plenty of hills. We walked almost every day. Those hills turned out to be a natural
gym. We exercised, enjoyed the views and shed a few kilos without even noticing.
Over four months, I lost six kilos. Not through a crash diet, but through daily
discipline: eating mindfully, getting enough exercise and listening to my body.
A balanced day: food, exercise and rest
To be honest, I’ve had to learn what works for me. Not every body responds in the same way, and that’s
fine.
But this is roughly what my days look like.
Breakfast
I like to vary things. Sometimes I have toast with honey and a cappuccino, or green tea with lemon.
Other days I choose Brinta with warm milk and honey – comfort food from my childhood – or
muesli with blueberries, grapes and milk.
Afterwards, I usually head to the gym, where I train for about an hour and a half.
I pay attention to my posture and do strength training and cardio, but most importantly, I enjoy it.
Exercise is no longer a chore, but a reward.
Hydration
I drink about 1.5 litres of water a day.
I was never a big water drinker, but I’ve noticed it makes a huge difference – to my skin, energy and
recovery.
Lunch
My favourite lunch is an omelette with garlic prawns, some beetroot, mushrooms and a little
cheese.
Sometimes it’s soup with toast, or ham and cheese on toast.
For dessert, I like a kiwi, some grapes or yoghurt.
Dinner
In the evening, I alternate between fish and meat with fresh vegetables.
Salmon and chicken are my favourites – nutritious, light and rich in protein.
I stop eating at around 9 pm, apart from perhaps a yoghurt or a light snack if I’m still hungry.
During the day, I take my supplements and make sure I take my medication on time.
Small habits, big impact.
Exercise is my medicine
As well as my gym sessions, I try to go for a walk in the woods twice a week.
Hill training helps not only my fitness, but also clears my head.
Fresh air works wonders.
Even at home, I make a point of moving: dumbbells for strength, going up and down stairs, stretching my arms and
legs – it all helps.
You don’t have to run a marathon to stay healthy; consistency matters more than intensity.
The power of little rituals
Every morning, I step on the scales.
Not out of obsession, but to know where I stand.
If my weight creeps up, I know I need to be a bit stricter; if it’s where it should be, I know
I’ve got the balance right.
My ideal weight is around 92 to 93 kilos – a weight at which I feel strong, fit and energetic.
For me, it’s not about ‘the perfect body’.
As I often say:
“Striving for the perfect body is a good thing, because even if you don’t get there, you’ve already
gained something along the way.”
My principles, habits and discipline
Over the past few years, I’ve learnt that health is largely about attitude and mindset.
Discipline isn’t a punishment, but a form of self-respect.
These five principles help me every day:
- Love your body – look at your body in the mirror every morning. Be honest, grateful and
proud when you see your efforts paying off. - Love your life – enjoy your life with a positive attitude towards health.
- Listen to your body – take aches and pains seriously; don’t let them linger.
- Learn what’s best for you – discover which exercise and food suit your body.
- Learn that the right discipline will help you – don’t give up the things that help you move forward.
These simple rules give my day structure.
They help me maintain my energy, creativity and focus – things I really need for
everything I do.
BRAVO for a healthy life
The foundations of a healthy lifestyle are actually simple.
I like to call them the BRAVO rules, a Dutch acronym that sums it all up:
Exercise: stay active every day.
Smoking: don’t do it.
Alcohol: in moderation.
Nutrition: fresh, varied and mindful.
Relaxation: make time for rest and recovery.
This balance keeps me sharp, both physically and mentally.
It’s not a quick fix, but a way of life.
Mental fitness and the right mindset
Health isn’t just about muscles or nutrition; above all, it’s about your mindset.
I believe it all starts with self-respect.
“I don’t train to look young, but to keep feeling alive.”
That sums up my motivation nicely.
Every single day, I choose to be active, positive and grateful.
Sometimes that takes discipline – when I don’t feel like training, for instance – but I know that
consistency pays off.
My energy, creativity and zest for life are the direct result of those small, conscious choices.
Nowhere near retirement
Many people my age are thinking about stopping or slowing down, but honestly, I’m nowhere near that.
I’m full of ideas, plans and dreams.
One of my favourite projects is my podcast The Next Goal™, which I’m currently
launching in the Netherlands.
You can follow it for free on my YouTube channel –
The podcast aims to inspire the younger generation with stories about
perseverance, health and personal growth.
To do all of that, I need to stay fit, energetic and clear-headed.
That’s why I pay attention to my lifestyle every day – not out of vanity, but out of gratitude.
What I’ve learnt since turning 60
The lovely thing about getting older is that you learn what really matters.
You begin to realise that your health is your greatest asset.
A fit mind in a healthy body gives you freedom – the freedom to do what you enjoy, to
start new projects and to be there for others.
That’s why I often tell friends and followers:
“Training your body helps everything – including your mood, your focus and your confidence.”
Whether you’re at the gym, out for a walk or climbing a few flights of stairs at home – it all counts.
Every deliberate bit of movement is an investment in your future.
My personal formula for success
Looking back, it comes down to three words: mindful, consistent and grateful.
Mindful of what I eat, how I move and how I think.
Consistent in small, daily habits.
And grateful – for my health, my family and the chance to keep making
a difference.
Over the past few years, I’ve learnt that looking after yourself isn’t a luxury, but a necessity.
It’s a way of respecting life itself.
That’s why I keep moving, learning and inspiring others.
Want to find out more?
Want to know what I’m up to now, at 66?
Take a look at www.robmcpro.com
For more healthy living tips in line with the recommendations of the Health Council of the Netherlands, visit the
website of my wife Rosaline and her nationwide team of lifestyle professionals:
Go to www.gezondeleefstijlcoach.nl
You’ll find free tips and encouragement there too.
“Keep moving, keep learning, keep living.
You’re never too old to set your next goal.”
Rob McDonald