I was super active growing up as a result of my parents\u2019 example \u2013 my mum was into Jane Fonda workouts and my dad was constantly doing Fun Runs and Ironman races. Watching my father compete was especially inspirational for me. When I was in second or third grade, he took me to my very first Fun Run and, when I finished, I felt such a high. That was a pivotal moment: I realised exercise was going to be a huge part of my life. <\/p>\n
Through adolescence and early adulthood, I stayed active, running<\/a> four or five days a week, mostly because it was beneficial for my mental health. <\/p>\n I continued to use exercise as a mental health booster through the crucial early years as a mum, eventually finding strength training<\/a> <\/p>\n At 28, I went from working full time in an office job to becoming a stay-at-home mum during a dark winter in Washington state, where I live. I felt like I was going to become depressed, especially because staying at home with a little child all day could be isolating and overwhelming at times. So, running most days each week basically became the fabric of my life to survive. I remember bundling my daughter up in a jogging stroller before I went for a run once and thinking, ‘This is my natural Prozac; this is what I need for my mental health.’<\/p>\n I didn\u2019t prioritise strength training until my early 30s because I loved running so much. But over the years, I joined different gyms and started doing bootcamp classes for fun. Then I tried Jamie Eason<\/a> progressive overload<\/a> programmes for a few years, all of which I really enjoyed. <\/p>\n When I reached my early 40s, I heard about CrossFit<\/a> and was intrigued by the new and challenging workout I’d never tried before. I was ready to mix things up, so it became my main workout for the next eight years. I loved the community and being challenged through the intensity of the workout. <\/p>\n But at 45, I started feeling the symptoms of perimenopause and activities like CrossFit and running felt more taxing on my body<\/p>\n The intensity of the workouts wore me down and I was injured from time to time. Plus, I put on some weight as I went through perimenopause<\/a>. <\/p>\n So, at 49, I made some changes: I started strength training four to five days a week using the Mind Pump<\/a> and JorryFitt<\/a> workout programmes. I stopped running and walked every day<\/a> instead, and I upped my protein intake, aiming to consume 130 grams a day, while staying in a caloric deficit<\/a> to lose weight. I also cut out alcohol because drinking had become a habit for me for many years. (I\u2019ve been sober ever since and I feel amazing.) <\/p>\n As the months went on, I lost 15 pounds (7kg), and after that focused on body recomposition to build muscle<\/a>.<\/p>\n During these years, my husband and I had also become empty nesters. And since I always had a passion for fitness, I wanted to explore it as a career. (After my office job, I became a portrait photographer for 13 years.) I noticed that not many women my age made programmes representing our demographic, so I wanted to be the one to do it. I got certified as a personal trainer through the National Academy of Sports Medicine at 50, then I started creating my own programmes through the Playbook app<\/a>.<\/p>\n My current workout split<\/a> alternates between three lower-body days and three upper-body days per week<\/p>\n My sessions usually last 60 to 90 minutes. For upper body, I do a shoulders day<\/a>, a chest and triceps day, and a back and biceps day<\/a>. With lower body, I\u2019ll usually do two glutes and hamstrings days, plus a glutes<\/a>, quads<\/a>, and calves<\/a> day. Sometimes, I also organise my workouts by push or pull movements<\/a>, rather than specific body parts, just to mix it up. <\/p>\n The amount of volume \u2013 reps and sets \u2013 that I decide to lift depends on the type of movement. With compound exercises<\/a>, I\u2019ll lift heavier weights, but perform less reps, usually six to eight. But with more isolated movements, I\u2019ll lift lighter weights but do more reps, around 12 to 20. <\/p>\n I also try to get cardio<\/a> in by walking outside for 30 to 50 minutes after every lift, which feels so gentle on my body, compared to running. I try to get 10,000 to 12,000 steps each day. On rest days<\/a>, I still try to move my body and hit that goal, but I\u2019ll also add some mobility<\/a> and stretching. Sometimes, I also hike during the summer with my husband too.<\/p>\n These three mental and behavioural changes were key to my strength transformation1. I stopped telling myself it was too late.<\/strong><\/p>\n There\u2019s this notion that when you get to a certain age, you can’t do anything anymore and it’s too late to change your life, and that\u2019s so untrue. I made all these changes right before my 50th birthday. I wanted to make it my best year yet, and that\u2019s exactly what I did. <\/p>\n 2. I was consistent.<\/strong><\/p>\n I showed up for myself every single day. I stay consistent through hyping myself up every single morning with morning dance parties and knowing my non-negotiables \u2013 lifting, walking, and eating nutritiously every day \u2013 will help me cultivate a solid mindset that produces confidence and results. These activities have become habits that help me build muscle to help my body move more efficiently and easily. <\/p>\n 3. I practiced patience.<\/strong><\/p>\n I feel like society tells women that things should happen quickly and instantly. But seeing results from strength training isn\u2019t instantaneous \u2013 it takes time and hard work to change your body. It\u2019s not only lifting weights in the gym, but it\u2019s eating more food outside the gym to keep your body running efficiently and build muscle. I trusted the process and it was so worth it.<\/p>\n Now, I\u2019m 51 and working out helps me live each day to the fullest, have joy, feel strong and confident, and move my body well, and I want to feel that way for the rest of my life.<\/p>\n