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Fitness Goals in our 40's

Updated: Nov 17, 2021

"It's not just about fitness goals and dreams, it's about building solid habits."

I'm not going to lie, it can be difficult at times to get myself out of bed, let alone go for a run, take a class or even perform a short 10min stretch, BUT I always feel better afterwards. That is not to say that I always do it. If there is one thing that I've learned in my forties, it's the importance of listening to and being kind to myself. I admit, I do enjoy being active, and love the feeling I get after a good workout, in whatever guise that might be, however, I also acknowledge and embrace the benefit of rest.

Women's bodies in their forties change; fact. This is not news, I know, but what many of us are missing is the way we TREAT our bodies must also change. We must listen, feel and understand the changes that are happening, and then learn to adapt our eating habits, lifestyle choices and exercise habits to nurture them, and then more importantly, embrace them!

I am not suggesting we all hang up the trainers and avoid doing anything high intensity, but perhaps start looking at who we are, and who we would like to be when we are in our later life, because now is a pivotal moment. By identifying and embracing the areas of our lives that we can adapt to support the changes that are happening now, we can indeed continue to live fulfilled, active and happy and healthy lives without redefining who we are just because we've hit a certain age.


While hitting 40 need not cause immediate worry for the menopause (the average age for women to enter the menopausal years is between 45 and 51), the benefits of addressing your exercise and dietary choices at this stage can really support you through the inevitable changes that will occur.

How we respond to the many hormonal and musculoskeletal changes going on with our bodies now—in our 40s—can greatly affect the quality and outcome of our "Act II of life".

To help you better appreciate and respond to these natural life changes, I am here to offer you exercise, lifestyle and nutrition tips. Read another of my blogs entitled "Move Over Menopause" for top tips on the best exercises and lifestyle changes to adopt, and steer yourself toward healthy ageing from the inside out.




It’s time for us to stop eating so much processed junk and to embrace REAL FOOD. There are so many amazing resources for healthy eating, so many that it can sometimes feel overwhelming. Not sure where to begin? Head to my Nutrition Advice containing Food of the Week and links to my essential healthy eating recipes for the whole family for inspiration.


Learning when your body needs rest and embracing it, is as important as moving it! Make a point of finding exercise classes that compliment each other; so perhaps on one day you might go to a Circuits based class or Body Conditioning where strength, stamina, power and cardio fitness are all challenged, and the following day compliment it with a flowing Pilates based or functional class to work on freedom of movement and flexibility.

Mindfulness is a big buzz at the moment; and rightly so. Our lives are so fraught with the demands and responsibilities of families (often from both young and older dependents at this stage of life), work pressures and financial concerns...(the list could go on); now, more than ever, we need to stop and breathe and become more present. There are numerous Apps and Podcasts readily and freely available to download these days that will lead though your mindfulness journey.

Book yourself in for a Massage - this is a wonderful way of relieving stress in all areas of your body. Mental stress has many physical manifestations which in turn can often lead to further ailments and injuries if not addressed. There are many positive psychological and physical benefits of massage, whether it be a holistic/therapeutic massage or a more deep tissue treatment. The circulatory and endocrine systems are stimulated producing that feel good factor that will last for well beyond after the treatment has ended.


Sweating it out in the gym might have been enjoyable (or not, but you still did it), fifteen or twenty years ago, but does that really hit the spot for you now? As we age our hormone levels change dramatically giving rise to changes in how we respond to certain activities. One such hormone is Cortisol. Cortisol is the "fight or flight" hormone and is directly linked therefore to stress. Finding the right exercise to suit your individual needs and hormone levels becomes increasingly important as we age. Finding a class you enjoy with company you enjoy, is one way to stimulate the release of endorphins and serotonin (the happy hormone), but you might benefit from some one to one guidance to get you started. BST Services offers Personal Training as well as Metabolism Boosting Fitness Programmes that you can sign up to. These will be sessions that are tailored to your specific needs, and where you will be supported through exercise prescription and dietary advice as well as new monthly recipes and meal planning for fat loss and hormone regulation.

Breeze Sports Therapy classes and Personal Training Services are designed to challenge and improve all of the facets of your health needs, and improve movement function. If you have any specific needs or concerns that you would like to discuss, a one-to-one session is advisable, where we will be able to work together to develop the most appropriate exercise routine for you in order to safely build the foundation for strong, flexible and well balanced musculoskeletal and neuromuscular systems, that will support you in movement for the rest of your life.

To find out which BST classes you are most suited to, or if you are interested in some Personal Training, please have a read of the services and class information featured on my website or feel free to get in touch with me via the contact page.

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