{"id":88250,"date":"2025-10-17T12:18:12","date_gmt":"2025-10-17T12:18:12","guid":{"rendered":"https:\/\/robmcpro.com\/?p=88250"},"modified":"2026-04-11T20:29:54","modified_gmt":"2026-04-11T20:29:54","slug":"rob-mcdonald-66-fit-grateful-and-full-of-energy-my-secret-to-healthy-ageing","status":"publish","type":"post","link":"https:\/\/robmcpro.com\/en\/gezondheid\/rob-mcdonald-66-fit-dankbaar-en-vol-energie-mijn-geheim-voor-gezond-ouder-worden\/","title":{"rendered":"Rob McDonald (67): Fit, grateful and full of energy \u2013 my secret to healthy aging"},"content":{"rendered":"
\n

\u201cGrowing old healthily is not an accident - it is a choice you make every day.\u201d<\/p>\n<\/blockquote>\n\n\n\n

A lot of people have been asking me lately how come I look so fit and healthy.
A nice compliment, of course, but fair is fair: it has not always been like this.
As a former professional footballer, I had an elite sports life for many years - with all the benefits, but also
the drawbacks that come with it. After my active football career, I had to relearn how to properly
could take care of my body without the rhythm of elite sports. I am not an expert, but I have been through
followed different patterns over the years that have helped me tremendously to stay fit.
My biggest enemy? Sugar and fatty foods. Once I got that better under control, a lot changed
- not only in my body, but also in my head.<\/p>\n\n\n\n

Healthy ageing starts at home<\/h2>\n\n\n\n

My mother set a good example for me at an early age.
We were not well off at home, but there was always fresh, simple and nutritious food on the table:
potatoes, fresh vegetables and the occasional piece of meat. Not luxury, but love - and you tasted it.
That down-to-earth way of eating has always stuck with me. It all doesn't have to be complicated.
Healthy eating is often a matter of conscious choice, not expensive superfoods.<\/p>\n\n\n\n

A lesson from the past<\/h2>\n\n\n\n

There was a time, some 20 years ago, when, for my work as a coach in professional football, I had the
made the switch from De Graafschap in Doetinchem - where I met my wife - to Ajax
Cape Town in South Africa.
A wonderful opportunity, a great adventure, but also far away from family and friends. I had to
completely relying on myself, even when it came to eating.
I often ate out - cheap and tasty, but not always healthy. Within a year, I found myself
fifteen kilos. That didn't feel good, physically and mentally. Later, in Slovakia, actually
same thing. I was yo-yoing, with no real balance.
At some point I thought: this can't go on like this. Not only for my health, but also
because I no longer felt comfortable in my own body. I wanted to feel strong and energetic again -
And honestly, also remain attractive to my wife. She deserves a fit, vital man alongside
itself.
Then I made the switch.
Since that day, health is no longer an afterthought, but a conscious choice - every day. And that
is a choice I am still grateful for.<\/p>\n\n\n\n

Strong together<\/h2>\n\n\n\n

My wife Rosaline, who is a lifestyle trainer and smoking cessation coach, plays a big role in how I
live today.
Together, we share the same mission: to go through life healthy and vital for as long as possible. We help
each other, motivate each other and remind each other that health cannot be taken for granted.
A few weeks ago, we spent a month together in Sintra, Portugal - a beautiful place with
lots of hills. We walked there almost daily. Those hills turned out to be a natural gym
are. We trained, enjoyed the view AND lost some kilos unnoticed.
In four months, I lost six kilos. This was not due to a crash diet, but through daily
discipline: eating consciously, moving enough and listening to my body.<\/p>\n\n\n\n

My day in balance: food, exercise and rest<\/h2>\n\n\n\n

To be honest: I have had to learn what works for me. Not every body reacts the same, and that
is fine.
But this is pretty much what my days look like.<\/p>\n\n\n\n

Breakfast<\/h2>\n\n\n\n

I like to alternate. Sometimes I have toast with honey and a cappuccino, or green tea with lemon.
Other days I opt for Brinta with warm milk and honey - comfort food from my childhood - or
muesli with blueberries, grapes and milk.
After that, I usually head to the fitness club, where I work out for about an hour and a half.
I watch my posture, do strength training and cardio, but most importantly, I enjoy it.
Exercise is no longer an obligation, but a reward.<\/p>\n\n\n\n

Hydration<\/h2>\n\n\n\n

I drink about 1.5 litres of water a day.
I was never a big water drinker, but I find that it helps tremendously - for my skin, energy and
recovery.<\/p>\n\n\n\n

Lunch<\/h2>\n\n\n\n

My favourite lunch is an omelette with prawns in garlic, some beets, mushrooms and a bit of
cheese.
Sometimes it's soup with toast or toast with ham and cheese.
For dessert, I like to have a kiwi, grapes or yoghurt.<\/p>\n\n\n\n

Dinner<\/h2>\n\n\n\n

\u2019In the evening, I alternate eating fish or meat with fresh vegetables.
Salmon and chicken are my favourites - nutritious, light and rich in protein.
Around 9pm, I stop eating; at most a yoghurt or light snack if I am still hungry.
During the day, I take my supplements and make sure I take my medicines on time.
Small habits, big impact.<\/p>\n\n\n\n

Movement is my medicine<\/h2>\n\n\n\n

Besides my workouts at the gym, I try to go for walks in the forest twice a week.
Hill training helps not only my fitness but also my head clear.
Outdoor air works wonders.
Even when I'm at home, I move consciously: dumbbells for strength, up and down stairs, arms and legs
stretching - anything helps.
You don't have to run a marathon to stay healthy; consistency is more important than intensity.<\/p>\n\n\n\n

The power of small rituals<\/h2>\n\n\n\n

Every morning I stand on the scales for a while.
Not out of obsession, but to know where I stand.
If my weight goes up a bit, I know I need to be a bit stricter; if it's good, I know that
my balance works.
My ideal weight is around 92 to 93 kilos - a point at which I feel strong, fit and energetic.
For me, it's not about \u2018the perfect body\u2019.
As I often say:
\u201cStriving for the perfect body is beautiful, because even if you don't achieve it, you have already achieved it along the way
won.\u201d<\/p>\n\n\n\n

My principles, habits and discipline<\/h2>\n\n\n\n

In recent years, I have learned that health is mostly about attitude and mindset.
Discipline is not a punishment, but a form of self-respect.
These five principles help me every day:<\/p>\n\n\n\n

    \n
  1. Love your body <\/strong>- Look at your body in the mirror every morning. Be honest, grateful and
    pride as seeing your efforts work.<\/li>\n\n\n\n
  2. Love your life <\/strong>- enjoy your life with a positive attitude towards health.<\/li>\n\n\n\n
  3. Listen to your body<\/strong> - take pains seriously; don't let them lurk.<\/li>\n\n\n\n
  4. Learn what's best for you<\/strong> - discover which training and nutrition suits your body.<\/li>\n\n\n\n
  5. Learn that the right discipline will help you<\/strong> - don't give up on what helps you move forward.
    These simple rules give structure to my day.
    They allow me to maintain my energy, creativity and focus - something I desperately need for
    everything I do.<\/li>\n<\/ol>\n\n\n\n

    BRAVO for healthy living<\/h2>\n\n\n\n

    The basics of a healthy lifestyle are actually simple.
    I like to call it the BRAVO rules<\/strong>, because they sum up everything:
    \uf0b7 Moving:<\/strong> remain active on a daily basis.
    \uf0b7 Smoking:<\/strong> don't.
    Alcohol:<\/strong> in moderation.
    \uf0b7 Nutrition: <\/strong>fresh, varied and conscious.
    \uf0b7 Relaxation:<\/strong> take time for rest and recovery.
    This balance keeps me on my toes, both physically and mentally.
    It is not a trick, but an attitude to life.<\/p>\n\n\n\n

    Mental fitness and the right mindset<\/h2>\n\n\n\n

    Health is not just about muscles or nutrition, but mostly about your mental attitude.
    I believe everything starts with respect for yourself.
    \u201cI am not training to look young, but to keep feeling alive.\u201d
    That statement sums up my motivation well.
    Every day, I choose to be active, positive and grateful.
    Sometimes that requires discipline - for example, when I don't feel like working out - but I know that
    consistency pays off.<\/p>\n\n\n\n

    My energy, creativity and zest for life are the direct result of those small, conscious choices.<\/p>\n\n\n\n

    Still a long way from retirement<\/h2>\n\n\n\n

    Many peers are thinking of quitting or phasing out, but frankly: me, not by a long shot.
    I am full of ideas, plans and dreams.
    One of my favourite projects is my podcast The Next Goals, which I am currently working on in the Netherlands
    rolling out.
    You can follow him for free via my YouTube channel<\/a> \u2013
    The podcast aims to inspire the younger generation with stories about
    perseverance, health and personal growth.
    To do all that, I need to stay fit, vital and clear-headed.
    That is why I pay daily attention to my lifestyle - not out of vanity, but out of gratitude.<\/p>\n\n\n\n

    What I learned after I turned 60<\/h2>\n\n\n\n

    The beauty of getting older is that you learn what really matters.
    You start to realise that health is the biggest asset you have.
    A fit mind in a vital body gives freedom - the freedom to do what you love, to
    to start new projects and to be there for others.
    That's why I often say to friends and followers:
    \u201cExercising your body helps everything - including your mood, focus and self-confidence.\u201d
    Whether you are at the gym, taking a walk or climbing a few stairs at home - everything counts.
    Every conscious move is an investment in your future.<\/p>\n\n\n\n

    My personal formula for success<\/h2>\n\n\n\n

    Looking back, it comes down to three words: conscious, consistent and grateful<\/strong>.
    Aware 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 still be able to do something
    mean.
    In recent years, I have learned that healthy self-care is not a luxury, but a necessity.
    It is a form of respect for life itself.
    That's why I keep moving, learning, and inspiring.<\/p>\n\n\n\n

    Discover more?<\/h2>\n\n\n\n

    Want to know what I'm all about now, at 66?
    Then visit www.robmcpro.com<\/p>\n\n\n\n

    If you want more healthy tips in line with the Health Council's recommendations, go to the
    website of my wife Rosaline and her nationwide team of lifestyle professionals:
    Go to     www.gezondeleefstijlcoach.nl<\/a> <\/p>\n\n\n\n

    You will also find (free) tips and tops there.<\/p>\n\n\n\n

    \n

    \u201cKeep moving, keep learning, keep living.
    You are never too old to set your next goal.\u201d<\/strong><\/p>\n<\/blockquote>\n\n\n\n

    Rob McDonald<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

    \u201cGezond oud worden is geen toeval \u2013 het is een keuze die je elke dag opnieuw maakt.\u201d Veel mensen vragen me de laatste tijd hoe het komt dat ik er zo fit en gezond uitzie.Een leuk compliment natuurlijk, maar eerlijk is eerlijk: het is niet altijd zo geweest.Als voormalig profvoetballer had ik jarenlang een topsportersleven […]<\/p>\n","protected":false},"author":1,"featured_media":88252,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-88250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gezondheid"],"acf":[],"_links":{"self":[{"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/posts\/88250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/comments?post=88250"}],"version-history":[{"count":3,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/posts\/88250\/revisions"}],"predecessor-version":[{"id":88427,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/posts\/88250\/revisions\/88427"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/media\/88252"}],"wp:attachment":[{"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/media?parent=88250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/categories?post=88250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/robmcpro.com\/en\/wp-json\/wp\/v2\/tags?post=88250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}