I am turning 40 in a couple months and I feel stronger, more confident, and have better energy than I did in my 20’s. Here is what has been working for me right now with my nutrition, fitness, and habits as I approach my 40th birthday.
Strength training for women is the key after 40
I strength train 4 day per week. I follow a structured program that supports my goals of wanting to build muscle but also keeps me physically strong as I age without any nagging injuries.
My training goals are clear, get stronger, prioritize keeping and building muscle. My training program reflects that goal. At 40 this is key, my hormones are changing in a way that supports MUSCLE LOSS, so consistent structured strength training is how I fight back. I have to be more deliberate about my training now that I am over 35.
This program is just the right dose for me right now. I don't feel beat up after a workout but I do feel like I just worked hard.
Balanced meals over snacks for women over 40
I do not snack. I eat 3-4 meals, all with a good protein and fiber source, I try not to snack at all and just eat balanced if I am going to eat. When I say balanced I mean the meal has a protein source, dietary fat, and carbs that have some fiber.
This helps me create nutrient dense filling meals that fuel my body, instead of trying to keep it small or low calorie I really try to make sure I walk away from each meal full, so I can last a good 3-4 hours until my next meal. I am busy so I just want to eat mindfully, then walk away and not have to think about it for another few hours!
This also does wonders for my digestion and my energy levels through the day. I found snacking just kept my mind on food way too much. I found I was always trying to “hoard” calories for the next meal or snack and when I finally noticed it, it felt very disordered.
Sleep is king for hormones and recovery for ladies over 40:
I sleep like a champ, and I rarely do anything that would impact me NOT getting good sleep.
My kids are older now, youngest is 9, so nobody is waking me up at night! This is a serious bonus of aging. But my sleep routine is all business and I rarely will disrupt it for anything.
When I don’t sleep well I just will not have a good day. My mood is off, my cravings are high, my energy is low, my workouts suck. Sleep is king for me.
Here are some of my sleep hygiene musts:
- Dim or low lights after 7 pm, maybe more like 8pm in the summer!
- No phone after 8 pm
- A little yoga or mobility BEFORE I plop down on the couch, I just do this in the living room while we are watching TV
- No super stressful/ suspenseful shows or movies. I know, I know but this one I noticed was KILLING my sleep, I had so much trouble getting down at night when I went to bed after watching a suspenseful show.
- My favorite magnesium supplement!
- If needed 1-3 minutes of breath work once I am in bed.
Daily movement helps with stress for women over 40:
I walk daily, but keep it short. A few 10-15 minute walks per day are a staple. It's a good way to clear my head and get me away from my desk without walking for an hour straight.
Where does cardio fit in for women over 40?
When I do cardio, it's short and hard HIIT training. True high intensity cardio training is very short bursts of hard work with plenty of rest so you can repeat. I typically use my assault bike and do 10-30 seconds of max effort work with 2-3 minutes of rest. I could do anywhere from 4-8 rounds of that depending on how I feel that day. I only do this 1-2x per week.
These are the habits that keep me fit and happy as a woman who is about to turn 40. Notice how simple most of them are? I don't do fasting, I don't need a diet with a name, I don't need to do cardio that is trending right now. I just master the basics of health and fitness that truly allow me to feel and look my absolute best as I close the door on my 30's and kick the door down into my 40's!