Hello friends,
I’ve been thinking about you. How are you doing lately, or in general?
Kids’ sports, end-of-school projects, summer plans, volunteerism, college applications, or deadlines at work. I remember it well raising 6 kids. Seasonal transitions can be tough. I had no idea that I was going through perimenopause during a lot of the time in my 40s.
I’m not an expert authority (please beware of self-styled authorities), but I can share what I’ve learned, and maybe it can help you feel good and stay strong through this time of life, now and onward.
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Progress can be bumpy.
I was pretty active, running local road races with kids cheering, riding bikes with baby seats or trailers, and heavy-duty gardening (lifting, but didn’t know it and often injured). I didn’t consider myself an athlete, just doing things with no plan or program, no training, and so inconsistent.
When I eventually started going to a gym in my late forties, to my short-time trainer, Chris, if you remember me, I’m sorry! I said I didn’t want to get bulky, and just wanted to “maintain”. I was consistently inconsistent with gym attendance, only cardio, (treadmill, bike, elliptical, sometimes stair master), while I kept doing all the other same things – riding bikes, running, gardening, being injured, and a few years of competitive cycling, which included some dramatic crashes.
Gradually I realized that I needed to work on strength with another trainer (Chris had moved on by then), and started accumulating certifications beginning with Spinning, then Mat Pilates. And for the past 15 years women’s physiology, strength, and mobility are the foundation of my work as a trainer and coach. Strength training has become a priority.
Now, at almost 72, I’m feeling better and stronger than I did at 40. But apparently there are 2 times in life that might knock you off your game – I know I experienced them because I felt it…but I had no idea what what going on.
Speaking of aging…speed humps
Here’s something fascinating that my daughter shared with me from National Geographic Magazine. I’m sorry I can’t gift it, but if you have a Disney account you can read it: Our Bodies Don’t Age In a Straight LIne
Research shows two major “bursts” of accelerated aging—around 44 and again at 60 – I think of them as speed humps.
For women, those years often coincide with perimenopause and post menopause, when hormones shift, and things suddenly feel… different.
Maybe your energy dips.
Maybe your joints feel stiffer.
Maybe workouts that used to work… don’t anymore.
You’re doing anything wrong. It’s your body asking for a new approach.
The good news: You can start at any time—and see meaningful, measurable results.
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How to feel better now, age stronger, and keep feeling great:
Here’s what works:
💪 Strength training
If you want to feel stronger, move better, and protect your bones and metabolism, lift weights. Heavy is relative: 8-10 reps in sets that feel really challenging by the last few reps. Increase the load over time. Train smart.
Challenge your muscles with intention. Strength is your insurance policy for aging well.
🧘♀️ Mobility & balance
Stiffness, aches, and tightness are not inevitable as we age. Daily movement, mobility work, and balance training help you stay agile and confident. Even arthritis symptoms are reduced with mobility work.
🍳 Fuel your body
Midlife isn’t the time to cut calories or be wary of food. When you nourish your body instead of depriving it, you feel better, train better, and live better. As a Precision Nutrition Coach, the science says your body needs:
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Protein to build and maintain lean muscle – if you’re active 30 grams at each meal or spread through the day. If you’re strength training regularly and working out strenuously, aiming for up to 1 gram of protein per pound of body weight per day can significantly support muscle repair, recovery, and growth—especially as we age
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Carbs don’t cut them! You need carbs to fuel energy, brain function, and recovery.
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Healthy fats to maintain hormonal balance (hormones fluctuate all the time naturally), brain function, and even muscle growth.
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How to begin (or begin again)?
Start small.
- A short, brisk walk every day or almost every day, two strength sessions a week, even if they’re only 20-30 minutes, or an hour if you have time. There are a gazillion follow-along videos online, and of course a coach will help ensure that exercise mechanics are effective and safe.
- Move your body around intentionally even for a few minutes at a time throughout the day – reach, bend, twist, crawl, and get up off the floor (yes, really, even if you don’t have little kids).
- Don’t beat yourself up. Getting started with even a sketchy plan will lead to eventual long term results.
- Believe that your body is capable of incredible things.
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💬 Get going from home.
I see it all the time, and I’ll bet you do too. Exhorting every woman to lift heavy, usually with a loaded barbell, the videos are mostly inside a gym, and it can feel like you’re failing before you even start. If you’re proficient in the mechanics of lifting go for it, but start smart.
Get a mat, few dumbbells, a decently heavy kettlebell, maybe invest in a rowing machine (my favorite, and most misunderstood training tool) – let me know if you’d like specific advice on buying home equipment. Virtual 1-1 training works amazingly well.
If you’re up for in-person training I’m here for you. I work with women in their 30s, 40s, 50s, 60s and beyond in virtual and in-person sessions, small groups, and private coaching.
Build strength, mobility, confidence, and energy that lasts. No matter how you start, even if it’s bumpy and inconsistent, just start. It can be simple, and I promise you’ll see results. With smart training and nutrition you will get past those aging humps in your mid-forties and 6o, and might not even notice them.
I promise.x
Polli
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