Over the years, I’ve had the privilege of helping more than 10,000 women transform their bodies and lives through my online programs. Working with women over 40 has taught me invaluable lessons about fitness, fat loss, and mindset—lessons that could make all the difference in your own transformation journey. Whether you’re 40, 50, or beyond, let me help you to achieve your goals:
Lesson 1: Transformation Takes Longer After 40
Transforming your body after 40 isn’t the same as in your 20s or 30s. As we age, we lose muscle mass and our metabolism slows down. Building muscle and losing fat takes more time, patience, and consistency.
When I was competing in bodybuilding, I noticed my younger teammates could build muscle and shed fat much faster. This is why it’s important to set realistic expectations and focus on steady progress.
Lesson 2: Cardio Isn’t the Answer
Cardio alone doesn’t cut it anymore. Long-distance running, for example, often results in muscle loss and slower metabolism, which is counterproductive for fat loss. Instead, prioritize resistance training and incorporate high-intensity interval training (HIIT) or walking for cardio.
Ellen, a lifelong runner, discovered this firsthand:
“I couldn’t run off the weight anymore. Once I switched to strength training and HIIT, I saw real changes in my body and metabolism.”
Lesson 3: Strength Training is Key
Whether at home or the gym, lifting weights is the most effective way to transform your body over 40. It boosts metabolism, preserves muscle, and reshapes your physique.
During the pandemic, I worked out with just dumbbells, a weighted vest, and a pull-up bar at home—and I achieved incredible results. My client Kat found similar success in her home gym, saying:
“I wasn’t losing weight before, but now I’ve gained visible muscle and feel full and energized.”
Lesson 4: Diets Don’t Work—Sustainable Nutrition Does
Yoyo diets are a thing of the past. The key is to follow a sustainable nutrition plan that supports your hormones, health, and fitness goals. High-protein eating is a game-changer for building muscle and staying satiated.
Julie, a former keto devotee, realized her diet wasn’t working:
“After changing my diet and learning to track my calories, I feel stronger and healthier than ever.”
Lesson 5: Prioritize High-Protein Eating
Many women think they’re eating enough protein but fall short. Protein is critical for maintaining muscle and staying full. Once you shift to a protein-focused diet, you’ll notice fewer cravings and better results.
Jenny, another client, said once she completed my 8 Week Transformation Challenge:
“I was blown away by how much better I felt and how much muscle I built with a high-protein diet.”
Lesson 6: Sleep is Non-Negotiable
Lack of sleep disrupts hormones like leptin and ghrelin, increases cravings, and stalls fat loss. Prioritizing quality sleep can accelerate your progress.
Stephanie, who lost over 18 pounds, attributes much of her success to a mindset shift:
“I realized I needed to take control of my sleep and my approach to fitness to kick menopause in the teeth.”
Lesson 7: Mindset is Everything
Your mindset determines your success. Whether it’s overcoming excuses, dealing with setbacks, or staying consistent, your outlook shapes your journey. Stephanie’s story is a testament to the power of mindset:
“I shifted from being a victim of menopause to being fit, resilient, and strong.”
Lesson 8: Transforming Your Body Transforms Your Life
Physical changes often lead to emotional and mental breakthroughs. Kelly found that her fitness journey improved her confidence, resilience, and relationships:
“I’ve become more assertive at work, and people tell me I carry myself differently. It’s changed my entire life.”
Lesson 9: Focus on What You Can Do
Mobility issues or injuries shouldn’t stop you. Instead, adapt and focus on exercises that work for you. My client Jenny, who started with bad knees, improved her mobility and strength:
“Now I can do squats and Bulgarian split squats with weights. I’ve come so far!”
Lesson 10: Fatigue is Normal—Keep Moving
Many women experience extreme fatigue during menopause. While it’s crucial to listen to your body and rest when needed, staying active with walking and strength training can improve energy levels over time. Consistency is key to overcoming this phase.
