Today I’m sharing the real, raw story of how I transformed my body—and my life—by becoming a bikini competitor at age 52.
My transformation didn’t begin with a desire to wear a sparkly bikini on stage. It started at 48, during one of the hardest seasons of my life: the breakdown of my marriage. Emotionally shattered, I needed something to anchor me. That “something” turned out to be fitness.
I began CrossFit—not to change my body at first, but to regain control of my mind. It gave me structure when I struggled just to get out of bed. The intensity forced me to stay present. And slowly, it helped me rebuild my self-worth.
Even after years of being active—running half-marathons, lifting weights, watching what I ate—I still didn’t feel good in my skin. Like many women over 40, I believed my best body was behind me. But I wanted more. I needed to prove to myself that it wasn’t too late. I wanted to compete in a bikini competition.
So at 48, I committed to transforming my physique—and my mindset. By 52, I stepped on stage leaner, stronger, and more confident than ever before.
The 5 Strategies That Changed Everything
Here’s exactly how I dropped from 127 pounds to 106 pounds (that’s about 58kg to 48kg) and got stage-ready:
✅ #1: Lift Heavy (and With Intensity)
I didn’t just show up—I trained like I meant it. I lifted five to six days a week with progressive overload, making sure each session pushed my limits. If I couldn’t lift heavier, I increased reps, shortened rest, or changed the tempo. No fluff, no wasted time.
✅ #2: Master Your Macros and Nutrition
At first, I followed intermittent fasting, but I eventually switched to eating five to six small meals a day. I kept my protein intake high—150g a day—even when I weighed 127 pounds. I also didn’t fear carbs. In fact, I consumed up to 300g of carbs on training days (and cut down to around 50g on non-training days). My calories started at 1,900 and tapered down to 1,600 before competition.
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✅ #3: Cut Out Cheat Meals Completely
Knowing exactly what you’re putting into your body is essential for seeing results. Tracking your calories and macronutrients (protein, carbs, and fats) ensures you’re eating enough to fuel your workouts and hit your goals without overeating.
I recommend using apps like MyFitnessPal or Cronometer to log your meals. For protein intake, aim for 1 gram of protein per pound of body weight, or if you’re over 170 lbs, shoot for your goal weight in grams of protein. This level of precision can make a huge difference in achieving fat loss and muscle building.
If tracking feels overwhelming, you can also follow a meal plan. My programs include meal plans with built-in calorie and macro calculations, making it easier to stay on track without the hassle of logging every bite.
✅ #4: Strategic Cardio
I didn’t overdo cardio. In fact, I started with just one hour a week. It only increased in the final stretch to about an hour a day—split into fasted morning cardio and post-lifting sessions. But weights were always the priority.
✅ #5: Mindset, Mindset, Mindset
This was the game-changer. I had to let go of self-doubt and believe that I could compete. The moment I committed mentally, everything shifted. I trained harder, stuck to my plan, and pushed past limits I didn’t know I had. Mindset isn’t fluff—it’s fuel.
What Happened After the Show?
After stepping on stage, I reverse dieted with the help of a coach. Stage leanness isn’t sustainable, nor is it healthy long-term. But I’ve kept my strength, confidence, and discipline.
Whether you want to compete or just feel better in your skin, you can do it—yes, even over 40. You don’t need perfect genetics or a magic program. You need strategy, consistency, and the belief that you are capable of more.
These strategies are key to building consistency and staying on track. Fitness over 40 requires a smarter approach, and these hacks make it easier to manage your nutrition, workouts, and recovery effectively.
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