Training in My 30s vs. My 40s

I’ve always been active, worked out, and ate healthy...but things I could get away with in my 30's, just don’t work for me anymore now that I am in my 40's. I had to make changes to get results. I’ve had to become much more intentional about how I train, how I eat, and how I recover.

Here are some of the biggest changes I’ve made, read them and look for areas of opportunities where you too can start implementing some of these changes. Small tweaks lead to great results, we got this! 🙌

1. I stopped intentionally skipping breakfast

For years, intermittent fasting was part of my routine 2-3 a week. I would skip breakfast and have my first meal later in the day. It worked, but in my 40's things shifted and eventually I realized, it just wasn't working anymore.

It made it much harder for me to eat enough throughout the day, especially enough protein. I now pay more attention to my energy level my and iron intake...so that means no more skipping meals!

2. I stopped drinking giant cups of coffee on an empty stomach

This one was HARD.

I LOVE coffee! and for most of my adult life...my morning started with not one, but TWO giant cups of coffee before eating anything.

I realized all that coffee was making it even easier for me to go through the morning without eating. And when I'm trying to get enough protein, nutrients and iron throughout the day, starting my day by unintentionally suppressing my appetite wasn't helping.

I still drink my coffee, I just changed how I drink it. My energy level has gone up and I feel amazing ever since I made this shift. 

3. I went from eating healthy to eating for what my body needs NOW

I ate pretty healthy in my 30's, but in my 40's, I've had to tweak my nutrition even more.

I'm much more intentional about my protein sources, nutrient-dense foods, fiber and actually fueling my body...not just eating what I consider "healthy", but giving my body what it actually needs. 

4. I prioritize strength, but I train smarter

Strength training is still at the center of what I do. What has changed is my mentality. I don't feel like every workout has to destroy me to be effective. I'm much more interested in training consistently, progressing over time, using good form and giving my body what it needs to recover.

Training smarter has become more important than training harder.

5. I don't skip mobility and warm-ups anymore

In my 30s? I often went straight to the workout...not anymore. 😂

Mobility, warm-ups and stretching have become part of my DAILY routine.

Improving how my body moves and preparing myself for strength training has allowed me to train more consistently and feel good doing it! I've found that when I prioritize my mobility, I can maximize the training. The two (mobility + strength training), has become the perfect training combo for my 40+ year old body.

6. My cardio changed

High Intensity Training now is very little & for a purpose of keeping my bones strong without draining my energy. I sprinkle short cardio sessions at the end of the workouts, some days, for less than 5 minutes and that's all you need.

I am also prioritizing walks everday, one of my favorite changes I've made. I walk to move my body, clear my head, keep my hips moving, reduce inflammation, and just feel better. It works! After a 30 minute walk, I come back ready to take on the day!

7. I manage stress differently

I used to live at a much faster pace and was much more willing to engage in stressful situations. But now...I prioritize my peace! It means slowing down, breathing, moving my body or simply recognizing when something isn't worth the amount of energy I'm giving it. Taking care of myself isn't only about what happens during those 30 minutes when I'm working out, but what happens after as well.

8. I'm finally prioritizing sleep!

And I'll be the first to admit: I'm still working on this one.

I used to stay up binge-watching TV, catching up with my teenagers, etc...somehow it was fine. Now, if I do that? I FEEL IT the next day...exhausted...it's not worth it.

I'm working on getting to bed earlier and treating sleep like another part of taking care of my body. I'm not perfect at it yet, but baby steps....I'm getting better. 

The biggest shift I've made in my 40s

When I look at all of these changes together, I think the biggest difference is this:

In my 30's, I focused mostly on the workout. In my 40s, I focus on everything that allows me to keep working out.

Strength. Mobility. Walking. Nutrition. Recovery. Sleep. Stress management.

My next program that I'm working on right now will be all about mobility + strength training and I will be guiding you through it all! A program that actually feels amazing while building muscle with strength training, perfect for this stage of life!

We start October 12th, join my newsletter so you get notified when registration opens up! 🙌