Midlife fitness + nutrition pros share what matters most

September throws off serious “New Year” vibes. With that blank slate feel, you may be compelled to take better care of your health through fitness and nutrition changes.  We asked fitness and nutrition pros (who work with midlife mamas) to share what really matters when it comes to working out and eating well. They share their best advice here (spoiler: there is a resounding theme — it’s not what you might expect!)

Relax (seriously!)

I have one piece of advice that stands out for women during midlife. Relax! I spent my 20s and 30s running, logging up to 40 miles per week at one point. I also lifted weights several times a week. I pretty much lived at the gym. Don’t get me wrong — I loved it — but it isn’t what our bodies want now. As we get older, our cortisol levels rise. Cortisol is “the stress hormone.” High levels of cortisol are linked to blocking weight loss no matter how much cardio we do! In fact, high level cardio results in higher levels of cortisol. When my body rejected running due to constant injury a few years ago, I turned to yoga, walking, and recreational biking. I had a bad attitude thinking I was going to gain weight now that I wasn’t really able to “workout.” Three months later, I was down 16 lbs, felt stronger than I had in years, stood up taller, and noticed my persistent heartburn was gone! Lesson learned. When our bodies and minds are screaming at us, no good can come of it. Relax both. Reduce stress on your body. Reduce stress on your mind. Allow yourself a “rest” and see how your body rewards you in return.

—Kelly Guay, owner Breakwater Advantage

Balance blood sugar and the domino effect

To improve their health, midlife mamas should prioritize the Healthy Plate Template at mealtime: filling their plates with protein (aim for 30 grams per meal), fiber (aim for 30 grams per day), healthy fats (the size of your thumb), and greens (as many as possible)! I see time and time again that when my healthy coaching clients get consistent with this easy template, they are fueled and satiated with balanced blood sugar for increased energy, fat burning, decreased cravings and balanced hormones. This also means they’re less likely to feel the urge to grab the granola bar, crackers or other processed snacks in between meals,which contributes to stable blood sugar. Insulin tells the body to store fat or burn fat [read that again]. Therefore when blood sugar is stable insulin is low, which means we can dip into fat burning mode using the fat on our body as energy. This is where my clients see major transformations! As a domino effect, this makes us more motivated to move our body, which leads me to a bonus tip: lift heavy weights to build lean muscle, as we lose up to 1% of our muscle mass every year after age 30.

 —Kristen Reed, RN, Founder and CEO of Nursing Your Way to Wellness

Simple works: become a regular walker

Making improvements to your health and fitness does not have to be some enormous undertaking looming out there over your head. Making time to just move your body during the day can have a profound impact on your overall mental and physical health. No gym membership, trainer, or expensive gear is necessary to make these changes - all that is required is your own will and determination. Easier said than done, right? I've got a few well tried and practiced tips to get you on your way to walking 30 minutes a day. Yes, just 30 minutes can make a difference. How do I know these tips work? Well each new year, Charles River Running hosts a January Streak where we challenge folks to move 1 mile each day for 31 days. Here's how I successfully complete the streak year after year:  1. Schedule your walk as a part of your daily to do list - whatever time of day works for YOU. 2. Find an accountability tracker - this could be as simple as an app on your phone or watch - this will help you keep tabs on your 30 minutes per day. 3. If you're social, grab a friend or find a walking group. If you're an introvert like me, use the time to reflect on the day or as a creative time to let your mind wander and get inspired. Either box you fit into, you'll start to crave this 30 minutes of time-trust me! Just a warning - 30 minutes of walking a day can lead to harder drugs - like running... In any case, I would encourage you to give daily walking a try for a month or so. I promise you will enjoy the benefits.

—Charlotte Walsh, Owner of  Charles River Running

Choose one thing

September is here, and with it often comes renewed motivation to embrace new routines and set wellness goals. But here’s a gentle reminder: the biggest mistake you can make is trying to change everything at once. We’ve all been there—setting lofty goals like eating healthy every day, working out daily, and drinking at least 64oz of water. Then, when we fall short of perfect, we start beating ourselves up, feel defeated, might even fall into a shame spiral, and give up entirely. This common and destructive all-or-nothing mentality often holds people back from lasting change or even trying in the first place. Instead, focus on what really works: small, consistent steps. Choose one manageable habit change and stick with it. If you miss more than a few days, it’s too big—make it even smaller. Consistency is key to habit formation.

—Jessica Spaman, LICSW and Founder/Owner of Emotions In Motion

The 80-20 rule

My one piece of advice is that your health and fitness routine should follow an 80-20 rule. 80% of the time, you do your best to stay true to your health, your goals, your routine. 20% of the time you focus on enjoying and deviating from your normal routine. Life is about balance and while not everything goes to plan - you try your best. If you can stick to a routine 3-4 days a week, that’s an improvement from just once a week. Your health goals are not a sprint, but rather a marathon. It is important to understand how to create long-lasting goals, which means that nothing is ever done on an extreme basis.  

—Anita Mirchandani, Registered Dietitian + Personal Trainer, 15+ years of experience, ARM Nutrition LLC 

Move without purpose

My advice is just to move in ways that feel good. Move simply for the sake of it, at least sometimes! Move without purpose and without having a goal of burning x amount of calories, “getting your body back,” or changing or fixing this or that or the other thing. And then give yourself and your physical body some grace and some self-compassion. We don’t always have to love our bodies - I certainly don’t. But I have taught myself to appreciate it for all it’s done and for the privilege of aging in a way that allows me to do the things I have to do, do the things I want to do, and to snuggle my kids with joy, love, and (literal) softness.

—Jenny Robberson, Founder of Freckle Face Yoga

Protein is queen!

When it comes to one piece of nutrition advice I tell all of my middle-aged women clients, it is to consume adequate protein. "Adequate" varies from person to person but typically this is a minimum of 100g of protein per day, and for a more accurate estimate, 1g of protein per pound of ideal body weight per day. Protein supports muscle, which naturally declines as we age if we're not proactive in maintaining it. Protein also helps with hormone regulation, which is essential in this peri/menopausal time of life. And, protein promotes satiety, which helps keep blood sugar stable, hunger at bay, and reduces cravings and overeating. Aiming for 30-40 grams of protein per meal (which looks like a cup of cottage cheese or a thick chicken breast) is a good goal to help you meet your daily needs. 

—Janel Funk, RD, Founder of Janel Funk Nutrition and Wellness

Motivation is an unreliable ho.

If you are a midlife mama, you’re likely experiencing bouts of fatigue thanks to the fun rollercoaster of hormonal changes. You may be dealing with other perimenopausal symptoms as well. You will most certainly not always feel like working out. Motivation will come and go. If we are being honest, it may go a lot easier than it did when we were younger. But it doesn’t matter if you don’t rely on it to move. Instead, make habit your bestie. She will always have your back. Exercise in a way that realistically fits into your life (simplify if need be!) and choose something you enjoy – or at least don’t dread. Then, get so consistent with it that it feels strange to miss it. Attach it to something you love (a community, a friend, a chance for alone time, a place you like to be) and let it become your happy place. It may sound over the top, but let it become an integral part of who you are. Once that happens, everything changes.

—Antoinette Hemphill, Founder of Mama Beasts