Three Months In: What’s Changed Since I Started Training Like a Woman 40+
Note from Jamie
I like to share things that light me up, fill me with joy, and make my life easier. Nothing is sponsored. These are just things that are helping me along my journey.
Three Months In: What’s Changed Since I Started Training Like a Woman 40+
A few months ago, I shared a recap of a podcast that completely changed the way I think about health and fitness. It featured Dr. Stacy Sims and her message for women 40 and beyond: We are not small men. Our bodies deserve better strategies.
I took her advice to heart, and now—three months later—I wanted to share where I’m at, what I’ve learned, and how I feel.
First, the Numbers (Because Let’s Be Honest, They Still Matter a Little)
- I’m down over 15 pounds.
- I feel strong.
- My clothes fit differently—looser in the best way.
- I can jump again.
- I feel grounded and powerful in exercises I used to wobble through.
More than that, I feel good in my body—at ease, energized, alive.
And that feels like a victory, especially after walking through deep grief this past year. I’ve felt joy again. That’s the real transformation.
So, What’s Been Working?🍳 Prioritizing Protein (and Surprise! Now I Eat More Veggies, Too)
I used to think of veggies as the star of every meal and didn’t give protein much thought. Now? I center every meal around protein—and the funny thing is, I naturally eat more vegetables because I’m eating more real, nourishing food overall. I feel fuller longer, more satisfied, and I actually stop eating when I’m full.
Here’s what a typical day looks like:
Breakfast: Smoothie with protein powder, collagen, flax meal or hemp seeds (depending on my cycle), Greek yogurt, spinach, frozen berries, and water.
Lunch: Omelet with eggs, turkey, sautéed greens, zucchini, and crumbled goat cheese.
Snack: Apple with nut butter or a bowl of Greek yogurt with berries, pistachios, dark chocolate chips, and a drizzle of maple syrup.
Dinner: Some kind of protein and roasted or sautéed veggies.
Simple and satisfying.
I’ve moved away from seed oils, eat mostly organic, keep up with my supplements, and drink allll the water. (And while I haven’t fully broken up with chips, we’re definitely seeing less of each other. Honestly, that feels like a small miracle.)
💪 How I’m Moving My Body (Spoiler: I’m Loving It)
I love fitness, so I’ll admit—I do a lot. But here’s the good news: if it all feels like too much, you don’t have to do it all. If I had to pick a few essentials, I’d say: lift heavy, do some HIIT, and stretch. Everything else is a bonus.
Here’s what my weekly routine looks like:
- Upper Body + Lower Body Strength Days (2x each/week): I train them separately so I can really give it my all. I aim for heavy enough weights that I can only do 8–10 reps. Michelle Briehler is one of my favorite YouTube fitness instructors.
- Jump Training (1x/week): My favorite 10-minute jump workout gets my heart pumping and helps build bone density.
- HIIT (1–2x/week): 20–30 seconds of all-out effort, followed by up to 2 minutes of rest. I do this 3-4 times and I’m done. Short and effective.
- Walking (daily): Short walks throughout the day are my mental reset.
- E-bike rides (1–2x/week): Because movement should also be joyful!
- Yoga (1x/week): It grounds me.
- Stretching (every night): 15–30 minutes before bed. It’s become my love note to my body.
🌀 Why I Stick to Phase 1 & All-Out Training (and Avoid the Middle Zone)
I’ve learned that not all workouts are created equal—especially for women over 40. Dr. Sims teaches that "phase 2" training—that moderate, steady-state cardio like jogging or endless elliptical sessions—can actually increase stress hormones like cortisol, which isn't helpful when our hormones are already shifting.
Instead, I focus on:
- Phase 1 training: Easy, restorative movement like walking, stretching, yoga.
- All-out training: Short bursts of high intensity—lifting heavy, sprint intervals, jump sessions.
This combo keeps stress low while building muscle, boosting metabolism, and improving energy. It works with my hormones, not against them.
Final Thoughts (From My Sweaty, Joyful, Grateful Heart)
I feel vibrant, strong, and deeply comfortable in my body. Not because it’s perfect, but because it’s supported.
If you’re in this season of life too—navigating the hormonal shifts, the energy dips, the craving for something that actually works—know this: you’re not alone. And your body is not broken. You just need different tools.
Start small. Lift something heavy. Fuel with love. Stretch your beautiful body. And most importantly, celebrate yourself along the way.
With strength, softness, and so much heart,
Jamie 💛
Inspiration
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Workout of the Week
Toned Upper Body HIIT 💪
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Recipe of the Week
Gluten-Free, Dairy-Free Chicken Pot Pie
I had leftover rotisserie chicken and searched for a delicious way to use it. I found this Gluten-Free, Dairy-Free Chicken Pot Pie recipe and thought I’d give it a try, especially since Scott LOVES chicken pot pie.
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Live well. Be kind.
Jamie
