As I try my hardest to get closer to posting my second fitness milestone photo, I’ve been reflecting on the daily battles I face. It’s not always pretty, but it’s real – and I know many women in their 40s can relate.
Here’s what I juggle every day, plus the little things I do to fight back:
- Hormonal shifts – Hormonal changes after 40 make muscle gain and weight loss trickier than they used to be. Some days I feel like I’m working double just to see small progress.
What helps: I lift consistently, focus on strength training, and remind myself that small, steady wins are still wins. Patience is key here. - Sweet cravings – Oh my goodness, the struggle is real. Saying no to cake or chocolates sometimes feels like saying no to joy.
What helps: I don’t completely deprive myself. I allow small portions, or I swap for low-carb/keto-friendly desserts so I can satisfy the craving without falling off track.
- Sleep – I aim for 6–8 hours of restorative sleep, but life doesn’t always cooperate. Still, I’ve learned that without proper rest, my workouts and mood suffer.
What helps: I keep a wind-down routine; less screen time before bed, a calming tea, or a cool and dark room, and sometimes magnesium to help relax. - Protein intake – This one I often overlook, especially on busy days. Without enough protein, muscle recovery slows down and progress feels stuck.
What helps: I prep easy go-to options like boiled eggs, tuna, air fried chicken, or whey shakes. Having them ready makes it less likely I’ll skip.
These challenges are real, but here’s why I keep going: my future self deserves the effort I’m putting in today. Every choice; whether it’s resisting that second slice of cake or my favorite starbucks drink, squeezing in an extra rep, or choosing to sleep early; is an investment in a stronger, healthier me.
To my fellow mares and ladies: our 40s are not the finish line — they’re a new starting point. Let’s keep moving, keep choosing health, and show ourselves that strength and vitality have no expiration date.
