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Is to pay attention.

Both in life and fitness, we often forget our needs and only focus on our wants.

And end up wasting both time and effort.

– J

ps. I didn’t come up with that paying attention to avoid regret part. Sam Harris did.

I know, right? Words never spoken by a fitness coach. Not.

But, for a woman over 40, especially if you’re perimenopausal, getting enough protein is kind of a big thing. Why? Because all kinds of things happening in your body.

– Reduced sensitivity to exercise and protein (aka what used to work no longer isn’t)
– Increase in visceral and intramuscular fat
– Decrease in bone mineral density
– Increase in muscle catabolism (aka the body breaks down muscle for energy)

You can reduce a lot of those downsides by increasing your protein intake.

Aim for 1.2 to 1.5 grams of protein per kilogram of body weight at the absolute minimum. Since you’re (or want to be) moderately to very active, that recommendation jumps to the higher end of 1.4–2.2 grams per kilogram of body weight. For a 70kg woman, that’d be 98-154g (70*1.4 to 70*2.2).

Try to space that protein somewhat evenly throughout the day. If your goal is to lose weight or reduce the afternoon energy fluctuations and cravings, it helps to eat 2/3 of your calories before 1pm.

Besides increased protein intake, you know what else reduces those downsides? Strength training. But more on that later.

-J

Estrogen is converted from testosterone, and most of this conversion (or the fancier word: aromatisation) happens in the fat tissue. So naturally, a higher body fat equals more fat tissue to make this conversion happen.

The resulting imbalance between testosterone and estrogen can contribute to symptoms like weight gain and changes in mental health. As for hot flashes, a high body fat mass can prolong them for 20+ years.

This imbalance isn’t just relevant for menopausal symptoms. It has broader implications for bone health, the cardiovascular system, and metabolism.

Now, hormonal changes are complex and influenced by various factors, not just body fat.

But this is something to keep in mind.

-J

I was wrong. Again.

A while back, I confidently stated that I would never again write about fat loss or aesthetics. The idea was that plenty of people in the fitness space focus on fat loss, and you don’t need another one.

But.

I have spoken to many women, and clients and non-clients keep bringing up aesthetics-related goals. Not as the number one goal, but a goal nevertheless. Or they are noticing positive changes in how they look as a byproduct of their training and being happy about it.

And that’s all without me specifically prompting it.

So, I believe that by completely refusing to talk about fat loss, I am serving my ideals about the fitness industry. While ignoring a prevalent goal women over 40 have. Plus, a higher fat mass can play a part in prolonged hot flashes.

So there’s that.

I am not saying aesthetics and fat loss will become the dominant focus here or in my coaching. The focus will still be on reclaiming your energy and strength so you can do more awesome shit. That’s why you’re here.

But periodically, when there’s a good reason to talk about fat loss, I will do so.

Now, one of my other reasons for never mentioning fat loss was to create a corner of the internet where you could escape the never-ending bombardment of content constantly telling you to look a certain way.

That isn’t changing.

You will never find bikini before and after photos here. And that includes bikini photos of me.

-J

For some, it might be lifting heavier weights.

For some, it’s about cutting time on a distance.

For some, it’s getting in a few more vegetables each day.

And for some, progress is all about repeating what you did yesterday. Because that’s better than stopping.

There are no absolutes here. The correct answer for you is the one that aligns with your goals.

-J

When it comes to lifestyle changes, most people think it involves either giving up something or starting something entirely new, like a new diet or signing up for a 12-week marathon training.

An easier approach would be to add to your daily routine what you already do well:

– Eat two handfuls of salad instead of one
– Add five minutes to your walk
– Do another two sets in your workout

Don’t make it harder than it needs to be.

-J

It’s absolute bullshit to say that you can defy aging and everything that comes with it by implementing the proper health knowledge.

It’s information. Not a quantum tunnelling device that allows you to travel to 2005.

But the information can be empowering.

It allows you to better understand your body and, if you decide to do so, to take action. To minimise the symptoms of hormonal fluctuation and thrive.

Not to feel younger. But to feel the best possible version of your current self.

-J

If you can run with a great technique when feeling fresh, but your technique turns into an overcooked jambalaya when tired, your issue is not the running technique.

But the lack of fitness.

The solution is straightforward. Build your fitness up. And you don’t have to sacrifice your running technique in the first place.

But let’s say your fitness is solid, and your running technique needs work.

Improving your running technique when tired and out of breath won’t work. Do it while feeling fresh.

That’s the only way it’ll stick.

The same principles hold in skiing, hiking, tennis… you name it.

-J

ps. Hey Australia. Let’s vote YES tomorrow.

If you’d ask five of your closest friends or family members about what they think you could do to improve your well-being, what would they say?

Now, this is a hypothetical question, so don’t go around asking. Because sometimes (often), even the closest, loveliest, and most well-meaning friends and family members are way off the mark.

The point is, often, the things we imagine others would say are the things that we already know we need to do.

So. What would they say?

And then, how are you going to make it happen?

-J

If you’re passionate about training right now, there’ll come a day that you won’t be. Guaranteed.

And the sooner you disconnect passion and enthusiasm from training, the sooner you have one less obstacle to fight against.

Because if you rely on passion for fuel, it’s tough to keep going when it’s no longer there.

Training is about showing up and doing the work. Regardless of the level of passion or enthusiasm, you have for that day.

Think of it like flossing and brushing your teeth.

You probably don’t feel incredibly passionate about the process it takes to maintain your dental hygiene.

But you still do it twice a day without fail because it’s good for you.

-J