Ernestine Shepherd is an extraordinary woman who defies age stereotypes and inspires people around the globe. Crowned the world’s oldest competitive female bodybuilder in 2011 by the Guinness Book of World Records, this Baltimore native boasts washboard abs, impressive biceps, and an unwavering dedication to health and fitness. At 88 years old, Ernestine continues to motivate others and prove that age is truly just a number.
A Day in the Life of Ernestine Shepherd
Ernestine's daily routine is a testament to her commitment. Every single morning Ernestine Shepherd wakes up at 2.30am, embarks upon a 10-mile walk and then heads to the gym at 7.30am where she continues to work out and lead exercise classes until 11.30am. Despite her rigorous schedule, Ernestine thrives on just three to four hours of sleep each night.
She finds that is enough sleep for me. I don’t take naps. I’m so happy to do what I do and I thank God for giving me the energy, strength and willpower to do this,” she says.
From Receptionist to Record-Breaker: Ernestine's Journey
Surprisingly, it started with a moment many of us can relate to: Becoming anxious about the prospect of wearing a swimsuit at an upcoming event. At the age of 56, Ernestine, a high school receptionist who "loved chocolate cake and all kinds of junk food," embarked on her fitness journey. Unhappy with their bodies, Ernie and Velvet decided to head down to the gym to get in shape.
Despite noticing an instant transformation, Ernie was not immediately hooked (“The myth was if you did weights as women you would end up looking like a man so I didn’t want to do it”) it was her sister who took to the more competitive side of fitness soon entering competitions and motivational speaking. Despite being put off by this at first, Ernie later joined forces with her sister and the two would work out together in matching workout clothes in different colours.
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The Promise and the Passion
Velvet later fell ill and suffered a brain aneurysm. Before her death, she made Ernie promise to stick to the two pledges they had made together: To continue to motivate others and land a spot in the Guinness book of world records.Ernie plunged into depression and experienced panic attacks following her sister’s death but soon turned this into a determination to honour those pledges. In 2010, Ernie was titled the world's oldest female bodybuilder and headed to Rome to receive her medal.
E. Wilma Conner, from Colorado, overtook Ernie as the oldest female bodybuilder a year later but rather than being bitter, Ernie continued to exude her positive outlook on life saying she instead felt good that the lady was “inspired” to start working out as that is why she and Velvet embarked upon their fitness journeys.
Ernestine Shepherd's Diet Plan
In addition to her exhausting-sounding fitness routine, Ernie eats five to six small meals a day. These often include oatmeal, a handful of walnuts and crushed pineapple for breakfast, a baked white potato, chicken and asparagus as one of her lunches followed by brown rice, turkey and string beans and then sweet potato, tuna and spinach. These meals are also interspersed with 8oz glasses of liquid egg whites. After finishing her meal plans for the day, she tends to turn into bed at 10pm although “sometimes I’m up until 11” leaving just a mere three and a half hours before she wakes up and kick-starts her day all over again.
Shepherd said she eats several small meals a day as part of a diet plan she formulated with her trainers. She takes in 1,700 calories a day, mostly comprised of boiled egg whites, chicken, vegetables and a liquid egg white drink. Shepherd said that in addition to waking up extra early and working out, she eats ten scrambled egg whites, a handful of walnuts and 16 ounces of water. She’ll eat several small meals after that - lots of chicken and veggies - for a total of 1,700 calories.
Ernestine Shepherd's Workout Routine
Ernestine's fitness regime is a mix of cardio and weight training. She starts her day with a 10-mile run and then heads to the gym to work out and lead exercise classes.
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In time, she found that workout out was a good way for her to deal with her health problems. She doesn’t take high blood pressure medications, nor medicine for panic attacks or acid reflux. The only supplement she takes is vitamin D. Shepherd said that by running, lifting weights and working out, she is able to clear all signs of depression or anxiety.
At 71, Shepherd started training for her first bodybuilding competition-and placed first, even though she was up against women far younger than her. every morning for her 10-mile run.
The Mental Fortitude of Ernestine Shepherd
Devoutly religious, Ernie says she thanks God every day for her continued healthy life and claims that, while the sheer intensity of her fitness regime may seem tough, she really does enjoy doing it.“First of all I get up every day and before I go to bed, I pray and thank God for each day he has allowed me to live. Then I thank God for the fact I have remained happy (some days I’m not happy but some way or another I get it together). I have learned to eat healthily. From my depression and panic attacks, I have learned that I need to get out and walk every day to keep myself together. Then being around people and loving them [has helped me].”
Shepherd admits that she experienced depression and anxiety after her sister passed. She even had to take medication that caused her to gain weight for a short period. “Being optimistic isn’t always easy. Most of us tend to focus on the negative. We don’t realize how negative thoughts affect our minds and our bodies. Have you ever considered that everything you do today relates to your future?
Inspiration and Motivation
She says her "wonderful family", including her husband of sixty years, her son, her Church family and the people she teaches have “kept me going all these years”.“I’ve had so many things to happen to me and for me. My husband and son back me up 100 per cent. Without them, I don’t know what I would do. Everything I have wanted to do, they have been right there,” she says.
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As far as inspiration goes? Shepherd said her biggest motivation was Sylvester Stallone in the Rocky movies.“I was inspired by the Rocky Balboa character and I found it was not about how hard you can get hit, but how you keep moving forward. That is how winning is done,” she told TIME.
Sharing the Message
Ernie now travels across the US giving motivational speeches and instructing workout classes while continuing to lead her own local classes which includes participants ranging in ages from 20 to 80. She is also gearing up to run more half marathons.
Following the path of her three Ds - determined, dedicated, and disciplined - has drawn Shepherd a star-studded following. “I believe as long as you follow those 3 D’s, no matter what you’re trying to accomplish, you’ll succeed.
Lessons from Ernestine Shepherd
So what can people wanting to head to the gym and get into shape learn from Ernie? Once you have visited a doctor to check you are healthy, she has advised starting with small steps.“If your doctor says yes then start with a walking programme because it is very good for you. Don’t try to do 10 miles when you first start, take it slowly.
Before she starts with any of her clients, she requests that they get a note from their doctors confirming that they can work out with weights.
Ernestine’s story is about more than just fitness-it’s about determination, resilience, and self-belief. She teaches us that it is never too late to set new goals and chase our dreams.
Shepherd said that by running, lifting weights and working out, she is able to clear all signs of depression or anxiety.
Age is Just a Number
“First of all, age is nothing but a number when it comes to getting fit. When I train my ladies that are 50 or older, I make sure that I am careful with them.
Year after year, she continues to live her motto: Age is nothing but a number. Shepherd didn’t always spend her days lifting weights and running races.