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Health - Mindset - Life

5 Fitness Mistakes Women Over 40 Need To Avoid

October 11, 2022 · In: Nutrition Tips

AND WHAT YOU SHOULD BE DOING INSTEAD!

fitness over 40

There is no doubt that as women age, the challenges of staying in a body that you feel fit and confident in get’s harder and harder. I see and hear many women facing these frustrations and they get stuck in the trap of staying just where they are. These are the fitness mistakes women over 40 need to change.

There is also a lot of conflicting advice out there and so it’s no wonder many women feel lost and stuck with their progress.

Often this conflicting advice comes because our bodies have different needs and requirements to that of a man, so your training and nutrition need to reflect that difference.

To make progress with your health and your body as a woman over 40, then avoid these 5 mistakes.

1. A Broken Belief System

I’m too old, my back hurts, I don’t have enough time, I eat well but still don’t see any changes, I hate my body, it’s betrayed me, I look disgusting!!!

Does any of that sound familiar?

I know we have all been there when we’ve had those negative thoughts or beliefs spiral around our minds. But as Henry Ford famously said…

“Whether you think you can, or you think you can’t — you’re right.”

It’s time to stop comparing your body to how it used to look, and appreciate it for everything it has carried you through over the years.

So as women age, the truth is that yes maybe it might be a little harder than before as you are now also having to deal with fluctuating hormones, and your metabolism has been affected (though maybe not quite as you expected, but I’ll save that for another article). Maybe your body will look different from when you were 20 years old, that stuff is all really real!

There has to be some level of acceptance and also compassion for yourself, your belief that it’s not possible or that improvements can’t be made, are just not true.

It’s not too late, you are not too old, you can still make improvements and come to appreciate and make be even like your body once again.

Choose a new belief system and believe that you can!

2. How Do I Lose Fat From …….. (insert your unique body challenges)

We are all different, but seriously you need to stop trying to spot reduce your body. You cannot spot reduce fat!

Your body will lose body fat in a way that is determined by your unique body shape. As we age and our hormones change, the place where you store body fat will also change too.

Embrace your body where it is at and look at what you CAN do.

You can improve a specific area by losing all over body fat, and you can do that by:

  • Making improvements to your nutrition and your diet, making protein a priority at most meals
  • Improving your movement by training your muscles. The more muscle you have the more calories you burn at rest and help maintain a good metabolism. Adding in a balance of some cardio work, to maintain fitness levels and assist fat burning. Aim for 2–3 strength training sessions and one cardio-based session per week for best results.
  • You can work on ‘toning’ (which is actually building muscle) around your problem area so it can help improve the definition in that area and may get a little less wobbly thus improving it’s appearance.

3. Ignoring Progressive Overload

Going to your Pilates or weights class week after week and never increasing your resistance or going for the harder options could be holding you back.

You need to keep on changing up your routine so that you keep on challenging and pushing the body. Your body will adapt to the challenges that you place in front of it. If you keep on doing the same moves and at the same resistance over and over again your body will stop adapting and making changes.

Try and increase your weights or the difficulty level, and challenge yourself to go that little bit harder to keep on seeing improvements.

If you are lifting weights and you get to the end of your set and could have easily kept on going, then it’s time to pick up the next weight up.

4. Choosing Fancy Workouts Over Effective Ones

I really believe that any movement is good for you, and I always say that the best workout program is one that you can stick to and can find some enjoyment from.

But if you are getting frustrated by your lack of results it could be time to switch up the type of training that you do, if your goal is to change your body composition.

But this really leads me to my previous point that women over the age of 40 must be prioritising strength training and working to increase or at least maintain muscle mass.

You would get a very different result if you were doing 3 Zumba sessions a week, versus doing strength training 2–3 times a week and then one Zumba session.

Strength training is a key component for everyone as we age. It helps to maintain bone density, help maintain body composition and preserve muscle. Many studies have shown that women who lift weights have better all-around longevity.

Longevity is not just about living longer, but also appreciating a good quality of life whilst you are still here. And that is really what optimising your health and fitness is all really for.

Ultimately, use resistance training, lift weights and keep mixing things up so your body doesn’t plateau.

5. Disregarding Your Individual Nutritional & Lifestyle Needs

It’s pretty common for women to go and purchase a weight loss plan or programme, and try to follow it to the letter. In the hope that they too will start to look just like the person that sold it to them.

This can leave people feeling like a failure if they then are 6 weeks in a still don’t look like the fitness influencer who sold it, who is also a good 20 years younger.

You have to take into consideration your own needs as an individual. By that I mean your different tastes, likes, your time constraints, and your individual physiology which could mean your body responds differently to something in comparison to someone else.

Go into any programme with the aim of going to learn more about yourself. Don’t blindly follow something but go in from a place of open-mindedness but also mindfulness so that you can take note of how your body responds and what tweaks and changes you need to make as an individual to get the most benefit. This is where working with a coach can help, rather than just blindly following a plan.

If you want to feel fit and fabulous over 40, then keep on showing up for your body and your health, stop expecting quick fixes, be consistent and know that working on your health will help you to feel good from the inside out.


>> Want some extra help and support with a proven 28-day programme that has helped 100’s of women reclaim their health, their confidence and feel good in their bodies once again- Better Body 28-Day Plan and start today <<

The Dangers Of Intermittent Fasting For Weight Loss In Women

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Full body session 💥 This one’s all about sta Full body session 💥

This one’s all about stability, control and quality movement.

We’re mixing things up with slightly higher reps and a lighter load — a great way to build endurance, joint control and improve your mind–muscle connection. 💪

👉 Eccentric chin-ups for building pull-up strength
👉 Bosu squats for balance and ankle stability (perfect ski-season prep!)
👉 Hip thrusts for glute power and lower body endurance
👉 Marching side planks for core control and adductor strength (strong knees)

Remember — not every session needs to be heavy. Alternating rep ranges helps reduce plateaus, build strength through different phases and keep your body adapting.

Stronger. More stable. Ready for the slopes. 

Locals book your sessions for this block, or if you want to join DM me. Non locals save this workout for your next session. Let’s go 🙌

#FullBodyWorkout #SkiSeasonPrep #StrengthTraining #MidlifeFitness #WomenWhoLift
As soon as the temperature drops and the sniffles As soon as the temperature drops and the sniffles make their rounds I like to make a little back up batch. I’m using a juicer but you can easily use a blender and squeeze the bits out through a cheese cloth. I’ll link the full recipe in the comments. 

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I tried Happy Mammoths Weight Loss Protocol 3.0 an I tried Happy Mammoths Weight Loss Protocol 3.0 and in my latest blog post I share my full and honest thoughts on the product. Did it work? Is it worth the money?? I spent my money so that you don’t have to

If you want the full review comment ‘happy’ and I’ll send it over

#weightloss #wellness #weightlossstruggles #happymammoth
Workouts are way more than just building muscle or Workouts are way more than just building muscle or maintaining fitness. Fitness is for the mind just as much as the muscle. It becomes your you time, a moment when everything slows and you get to tune in with your own body. 

Use fitness as your moments of self care. When you look at it as self care you somehow want to do it more often.  #fitnesstips #fitnessmindset #fitnessover40
If you don’t have motivation to workout. Remembe If you don’t have motivation to workout. Remember this quote. 

And share it with a friend 😂

Are you training or resting today??

#workoutmotivation #fitnessover40 #fitnesshumor
Strong legs = strong life 💪 Building leg streng Strong legs = strong life 💪 Building leg strength and stability not only powers up your workouts but also supports balance, bone health, and everyday movement — especially in midlife. 

Finished off with some core work for total body strength and stability 🔥 

For locals new training block is starting next week. Use the app to book. Or if you want to get started training with me. Drop me a mesg and we can get you started. 

#MidlifeStrong #WomenOver40 #StrengthTraining #FunctionalFitness #FullBodyWorkout
I’m embarking on a skipping challenge to help ma I’m embarking on a skipping challenge to help maintain my cardio fitness now that HYROX is over

I’m using @everjumpfit app and their Bluetooth skipping ropes it even comes with a weighted rope to really challenge the workouts. 

I love my first skipping session and excited for this challenge to give my cardio fitness a little boost.
Consistency because quitting is not an option and Consistency because quitting is not an option and fitness isn’t just for dropping a dress size, it’s for you high vibe old lady lifestyle 

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Strong isn’t just about lifting weights — it’s about building the daily habits that support your body and your mindset.

Here are 7 things I’m focusing on to feel stronger, healthier and more energised every day 👇

1️⃣ Set goals & intentions
I write down my goals every month and check in weekly. It keeps me focused, accountable, and moving forward — even when motivation dips.

2️⃣ Fuel your mind while you move
I listen to podcasts, affirmations or mindset activations on my walks. It’s such a simple way to strengthen both body and mind.

3️⃣ Strength train 3x per week
Three sessions is my sweet spot for building strength, keeping hormones balanced and feeling confident through midlife.

4️⃣ Progressive overload is key
You don’t need to crush yourself — just aim to improve. One more rep, a little more weight, better form. That’s how progress happens.

5️⃣ Optimise your protein
Protein is the foundation for muscle, recovery and hormone health. I aim for around 30g per meal to stay full, energised and strong.

6️⃣ Prioritise recovery & sleep
Rest isn’t lazy — it’s essential. Sleep, stretch, walk, unwind. Strength builds when you give your body time to recover.

7️⃣ Sign up for new challenges & events
Having something on the calendar — a race, fitness challenge or event — keeps me motivated, pushes me harder, and helps me grow in new ways.

Stronger isn’t just physical — it’s how you show up for yourself every single day.

Which do you need to give a little focus to?

#WomenOver40Fitness #MidlifeHealth #HealthyHabits #fitnessover40 #fitnessmotivaton
Come train full body with me. This is the exact se Come train full body with me. This is the exact session iv been doing with my group clients as we get ready for ski and snowboard season. 

Combining strength with single leg stability and explosive power work. 

#fitnessover40 #fitness #fitnessmotivation #strengthforlife #strengthandbalance
Last week had sow moments of arghhhhhh!! When fee Last week had sow moments of arghhhhhh!!

When feelings of stress hit there is nothing like some girly chats in the sauna followed by cold dips to allow your stresses to feel a little less big and overwhelming

Moments of self care are a must. Take a moment for yourself this week in some way shape or form. 

I like to walk, read, meditate or do breath work as my too tools for stress relief. What works best for you???

#selfcare #mindfullifestyle #coldtherapy
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But I haven’t touched a pole since I moved here 9 years ago!!!! Turns out it’s just like riding a bike and I can still (just about) get my chunky butt upside down

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80% will come from the foods you eat. You simply cannot out train a bad diet. Believe me, iv tried

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#hyroxworld #hyrox #hyroxgeneva
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Sweaty betty have been high on my list for some time. But they are expensive, so is sweaty betty worth the price??

The full length review is on my YT channel comment down below if you want to see it, or head over there

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If you are a women over 40 and want to start seein If you are a women over 40 and want to start seeing and feeling better results from your workouts then check out this workout format

This is a full body Dr Stacy Sims Program. I followed the plan for 90 days and am feeling the strongest I have in some time and hit some new pb’s

If you want my full review of this program comment ‘sims’ and I’ll send it over. 

#fitnessover40 #fitness #workoutsforwomen
Today is a great day to go again. You can and yo Today is a great day to go again. 

You can and you are strong enough

Keep believing in the healthiest, strongest, best version of you and keep on showing up as her. 

#fitness #fitnessover40 #fitnessmotivation
This is so funny sped up 😂 SIT — Sprint Inte This is so funny sped up 😂

SIT — Sprint Interval Training 🔥
Dr. Stacy Sims style. This was done post strength session as a finisher. 

Short, sharp bursts of effort followed by full recovery.
Perfect for midlife women who want to:
Boost metabolism
Maintain muscle
Improve cardiovascular health
Increase energy & confidence

You don’t need to spend hours training — just train smarter.
Less stress. More results.

If u want to see the full review on this program let me know and I’ll send it over. 

#StacySims #SprintIntervalTraining #MidlifeFitness #WomenOver40 #StrongNotSkinny
Hyrox training session, and no lie this was disgus Hyrox training session, and no lie this was disgusting. I’m not sure I ever want to do it again. 

The skipping should have really been a run but it was raining and I didn’t want to!!

Still an incredibly tough workout

#hyrox #workout #fitnessmotivation #fitnessover40
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