Empowering Wellness in Midlife: Q&A with Jo Placencio
By Dr. Jess Tranchina, PT, DPT
Can you share who you are with the readers? We are so excited to learn more about you!!
JP: My name is Jo Placencio, a proud Austin resident and a true Texas girl through and through. At 55, I play the role of mother to my beloved son, Dante’, and devoted fur mama to my boy, Spartacus. I’ve carved my niche as a midlife content creator and Reiki master, driven by a profound mission to uplift and empower individuals. I believe deeply in guiding others to discover the love within themselves, fostering a sense of self-worth and joy on this beautiful journey we call life.
Can you share your personal journey into health and fitness? What inspired you to focus on wellness, especially in midlife?
JP: Since the age of 15, fitness has been a cornerstone of my life—my sacred ‘me time’ that I believe everyone deserves. It’s more than a routine; it’s a testament to the philosophy that health is the ultimate wealth. My journey is a message of inspiration: age, after all, is but a mere number. No matter where you are in life’s journey, you possess the power to achieve anything you set your heart and mind to.
How has your perspective on health and fitness evolved as you’ve transitioned through different life stages?
Interestingly, my perspective hasn’t shifted dramatically over the years. I firmly believe that 90% of achieving fitness revolves around diet, while the remainder is dedicated to functional training (lifting heavy) and, incorporating Pilates.
What does a typical day look like for you in terms of diet and exercise?
A day in my life, while it flexes around my schedule, has a consistent start. I begin with meditation and journaling, followed by my lemon water detox concoction with a touch of olive oil and cayenne pepper to kickstart my metabolism. After allowing that to settle, I indulge in my cherished morning coffee.
Being an early riser, I embrace the quiet of the morning to energize my day. My workouts are on an empty stomach; I find I perform best this way. My fitness routine alternates between functional training sessions at my preferred spot, Generator Athlete Lab, or a Pilates class to ensure I’m hitting those smaller, often-neglected muscles and working on muscle lengthening.
Depending on the day, I make it a point to integrate zone 2 cardio, like a 3-4 mile walk, fitting it into my schedule wherever possible. Post-workout, I look forward to my protein drink with collagen.
Nutritionally, I adhere to a high protein, paleo-style diet, eating 4-5 meals throughout the day, which I find complements my body and fitness goals perfectly.
How do you prioritize your health amidst a busy schedule?
The cornerstone of my philosophy is the unwavering belief that health should unequivocally come first. I rigorously schedule time for my well-being, treating it with the same gravity as a pivotal meeting. It’s a non-negotiable part of my day, a practice I’ve adhered to steadfastly.
What dietary changes have you found most beneficial as you’ve moved into midlife?
In this chapter of my life, I’ve increased my protein intake significantly and, honestly, I feel more vibrant than I did at 25. I’m a firm believer in balance—not just in nutrients, but in life. That means dessert isn’t just a treat; it’s a delightful necessity. A sweet indulgence, I’d say, is truly good for the soul.
Can you share some easy, nutritious meal ideas or recipes that are great for maintaining energy levels?
I’m a firm believer in the power of grazing—eating smaller meals throughout the day to keep blood sugar levels stable. Here are two of my go-to recipes that are not only quick and easy but also delicious and energy-boosting.
For a perfect, hassle-free snack, I recommend:
Hummus-Filled Egg Whites: At the start of the week, I boil eggs, remove the yolks, and fill the whites with hummus, topped off with a sprinkle of paprika. It’s an incredibly satisfying snack that I’m sure you’ll appreciate.
Another weekly staple is my Flax Muffin, which couldn’t be simpler:
Mix 4 tablespoons of flax meal with 1/2 teaspoon of baking powder, add 1 egg, and microwave for 90 seconds. To this basic recipe, you can add:
1 packet of stevia and 1 teaspoon of vanilla extract for a touch of sweetness.
A quarter of a mashed banana and some walnuts for texture and added nutrients.
Dark chocolate chips (look for those sweetened with coconut sugar) for a decadent twist.
What types of exercises do you recommend for those in midlife, and why?
The right type of exercise really hinges on your current fitness level. However, I advocate for moving your body and incorporating functional training, regardless of where you are in your fitness journey. For anyone in midlife, building muscle and ensuring bone health should be a top priority. Functional training not only helps in enhancing these aspects but also ensures that you are engaging in activities that support your day-to-day life, improving overall longevity and well-being.
How can someone stay motivated to work out regularly, especially when faced with challenges like time constraints or fatigue?
One effective strategy is to enlist a workout buddy or join a group class. Making plans ahead of time and marking them in your calendar can introduce a layer of accountability that propels you to keep moving forward, making fitness not just a solitary journey but a shared venture.
How important is mental wellness in conjunction with physical health, and what practices do you recommend to maintain mental clarity and resilience?
Mental wellness holds the paramount position in my life. Dedication to meditation over the past 25 years has profoundly transformed me, enhancing my overall well-being. Incorporating acupuncture and regular massage into my routine has been pivotal. These practices not only aid in physical recovery but significantly contribute to mental clarity and resilience. I am a strong advocate for engaging in activities that nurture both the mind, body, and soul , underscoring the indissoluble link between mental and physical health.
Can you share any mindfulness or stress-reduction techniques that have worked for you?
Certainly, several mindfulness and stress-reduction practices have significantly benefited me. Meditation, for a start, centers and grounds me, allowing for a tranquil start to the day. Journaling acts as a reflective tool, enabling me to process thoughts and emotions thoroughly. Reiki has been a transformative experience, promoting healing and balance within. Lastly, my morning walks are not just physical exercise but a meditative practice in motion, where I connect with nature and find peace, setting a positive tone for the day ahead.
How has community or social support played a role in your health journey?
My community has been an indispensable part of my health journey, offering daily inspiration and unwavering support. The bonds I’ve formed, both online and offline, with those who share a passion for fitness and wellness, have not only motivated me but also broadened my understanding and appreciation of health. This network serves as a powerful reminder of the collective journey towards better health and the strength found in shared experiences. Their encouragement fuels my commitment to my own health goals, demonstrating the profound impact of solidarity and shared purpose in the realm of wellness.
What advice do you have for those looking to find or build a supportive fitness community?
My advice for anyone seeking to find or build a supportive fitness community is straightforward: be proactive and open to connections. There’s a vast network of individuals out there eager for companionship in their fitness journeys.
What common challenges do you see people face when trying to maintain a healthy lifestyle in midlife, and how can they overcome these?
One prevalent challenge faced in maintaining a healthy lifestyle during midlife is managing time effectively. The temptation to remain tethered to our digital devices can be overwhelming, leading to sedentary habits. My advice? Prioritize your well-being by consciously setting aside your phone. Opt for movement over scrolling. Remember, the digital world can wait, but your health shouldn’t have to.
Can you share a personal story of a setback you experienced in your health journey and how you overcame it?
Indeed, my health journey was significantly tested 11 years ago when I was diagnosed with an autoimmune disease. Faced with this challenge, I delved deeply into research and sought the expertise of esteemed functional medicine doctors. This proactive, informed approach was foundational to my journey towards healing.
Over the years, rooted in the belief that healing is as much a mental endeavor as it is physical, I recognized the profound power of determination and mindset. By staying committed to my wellness goals, embracing both the struggles and the breakthroughs, I gradually observed transformative changes.
Remarkably, 11 years later, I successfully discontinued all medication, a testament to the resilience of the human spirit and body when nurtured with care, knowledge, and unwavering commitment. This experience has been not only a journey of physical recovery but also a profound lesson in the power of our minds over our bodies. Today, feeling the healthiest I’ve ever felt, I am a living testimony to the rewards of steadfast dedication to one’s wellness. The road was arduous, but the fruits of enduring commitment to health and well-being are boundlessly fulfilling.
What are some long-term wellness goals you have set for yourself, and how do you plan to achieve them?
My long-term wellness goals are focused on pushing the boundaries of my own potential while inspiring others to do the same. I’m aiming to further optimize my body composition by adding more muscle and leaning out through a meticulously curated diet and a tailored exercise regimen that emphasizes strength training and cardiovascular health. Achieving these physical transformations is only a part of my journey; the broader picture involves leveraging my personal achievements as a catalyst to motivate and empower others. To reach this aspiration of inspiring millions to live their best lives, I plan to share my experiences, insights, and the lessons I’ve learned through various platforms, creating a community where encouragement and support flow freely, empowering each of us to reach our fullest potential.
What advice would you give to someone just starting their health and fitness journey in midlife?
Embarking on your health and fitness journey in midlife is both courageous and achievable. My advice to you is simple yet powerful: persevere. Amidst initial challenges and learning curves, remember that every small step forward is progress. Celebrate every little win.
What wellness routines do you personally engage in and believe in?
My personal wellness routine encompasses a blend of practices that support both mind and body health. I start with meditation to center my thoughts and promote mental clarity, followed by stretching to maintain flexibility and enhance blood flow. Red light therapy forms a part of my regimen for its benefits in skin health and recovery, while vibration plates help in improving muscle tone and strength. Acupuncture plays a pivotal role in balancing my body’s energy and addressing any specific health concerns, underpinned by the belief in its power to heal and rejuvenate. Regular massage therapy is essential for muscle relaxation, stress reduction, and promoting a sense of overall well-being. These routines, invested in consistently, form the cornerstone of my belief in a holistic approach to wellness.
How can readers stay inspired and engaged in their wellness journey?
Staying inspired and engaged in your wellness journey is crucial for sustained progress and motivation. One effective strategy is to immerse yourself in knowledge and stories that fuel your passion for health. Diving into books that explore the facets of physical and mental well-being can provide new insights and techniques to try. Listening to podcasts is another excellent way to stay motivated; they not only offer the latest wellness trends and advice but also feature personal success stories that can inspire you. Additionally, following individuals who inspire you, whether through social media platforms or personal blogs, can offer daily motivation and a sense of community. Seeing others achieve their wellness goals can be a powerful catalyst for maintaining your commitment to your own health journey.
What resources (books, podcasts, apps) do you recommend for those seeking guidance in health and fitness?
For those seeking guidance in health and fitness, I highly recommend exploring a variety of resources tailored to different needs and interests. Among the apps I find invaluable are:
Ladder – which offers a wide range of workouts catering to different fitness levels and goals.
Insight Time – a comprehensive app for meditation practitioners, offering guided sessions across various practices.
Calm – another excellent meditation app, is perfect for those looking to incorporate mindfulness into their daily routine.
ThinkUp – an affirmation app that helps in fostering a positive mindset through personalized affirmations.
When it comes to podcasts, my top picks include :
Huberman Lab hosted by Dr. Andrew Huberman, a neuroscientist and professor at Stanford School of Medicine. The podcast explores the science of health, fitness, and the mind in an accessible way.
The Skinny Confidential Him & Her Podcast by Lauryn Evarts and Michael Bosstick – offers a wide-ranging look at wellness, lifestyle, and business, combining expert interviews with personal anecdotes.
The Doctor’s Pharmacy hosted by Dr. Mark Hyman – focuses on functional medicine and overall well-being, discussing how diet, lifestyle, and medicine intersect.
The Ultimate Health Podcast – which dives into all aspects of health and wellness, providing listeners with actionable advice from health experts. Mel Robbins known for her straightforward and transformative advice, offers practical tips on overcoming obstacles to achieving fitness and wellness goals.
These resources offer a diverse range of perspectives and insights on health and fitness, catering to different interests and needs. Whether you’re looking for scientific insight, practical advice, or inspirational stories, there’s something in this list to support your health and fitness journey.
Can you share with us any information on how we can follow you and engage with you, or reach out to you?
Certainly! If you’d like to connect and engage with me, you can follow me on various platforms:
Instagram: @joplacencio
TikTok: @joplacencio
Facebook: JoplacencioPeaceLoveGlam
Website: www.PeaceLoveGlam.com – Currently under construction
Please feel free to send me a DM; I love chatting and engaging with my community. After all, this platform isn’t just about me; it’s about my community, and it always has been. I truly value conversations with my friends and am always here to connect with my community.
Featured in Austin Fit Magazine
This article is also featured in the November 2024 Edition of Austin Fit Magazine