Over a decade ago I went from doing everything “right” but feeling stuck… to getting stronger, leaner, and actually feeling in control of my body again. It’s been a JOURNEY.
And it’s exactly why I’m so passionate about coaching—so you can skip the mistakes I made and go straight to what actually works.
Here are 18 lessons I wish someone had told me sooner about training, nutrition, and metabolism in midlife…
Training & Strength
1- More isn’t better—better is better. If you’re working out hard but not seeing results, it’s time to train smarter, not harder.
2- Stop chasing exhaustion—start chasing strength. If your workouts just leave you tired and sore but not actually stronger, they aren’t serving you.
3- Progressive overload is the key to muscle and metabolism. If you’re not tracking your lifts and increasing weight or reps over time, you’re maintaining, not progressing.
4- You don’t need more workouts—you need better recovery. Overtraining and under-recovering will stall your progress faster than anything. Trust me on this one.
5- Muscle is the ultimate metabolism booster. The more lean muscle you have, the better your metabolism functions—especially as you hit 40+.
Nutrition & Metabolism
6- Eating more strategically (not less) leads to better results. If you’re still stuck in the “eat less, move more” mindset, it’s time to shift your approach.
7- Protein is your best friend. If you’re not prioritizing protein at every meal, you’re making body recomposition much harder than it needs to be.
8- You probably need to track macros to see what you’re actually consuming. Awareness precedes change. You can’t change what you don’t know.
9- Diets aren’t the problem—sustainability is. The best nutrition plan is the one you can stick to long term. If it feels like a punishment, it won’t last.
10- Your metabolism isn’t broken, but it does need support. Chronic stress, under-eating, and over-exercising all slow your progress.
Recovery & Stress Management
11- If you’re not sleeping, you’re not recovering. Poor sleep can wreck hormones, increase cravings, and slow down fat loss—even if everything else is dialed in.
12- Your body doesn’t change in the gym—it changes during recovery. If you’re constantly under-recovered, your body won’t build muscle or burn fat efficiently.
13- Cortisol management is key. If you’re always stressed, your body holds onto fat and struggles to build muscle, no matter how well you train or eat.
Mindset & Sustainability
14- Stop trying to “do it all.” Instead of chasing perfection, focus on the minimum effective dose that gets you results without burnout.
15- The data doesn’t lie. Strength, energy levels, progress photos, and how your clothes fit can be better indicators of success than just the scale.
16- Stop making exceptions for yourself. If you keep waiting for the “perfect time” to start, you’ll always be stuck in the same cycle.
17- Your body is capable of more than you think—but only if you give it what it needs. Fuel it, challenge it, and let it recover.
18- Build a system, not just a goal. The people who see long-term success have a structure that makes progress automatic, not a constant struggle.
PS: If you’re tired of the guesswork and want a clear, structured plan that actually works… and still allows you to eat chocolate, I got you.
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