1. Prioritise Nutrition with Nutrient-Dense Foods

As we age, what we eat becomes increasingly crucial. Transitioning away from a diet heavy in processed foods and instead choosing nutrient-dense, whole foods can set the foundation for health. Rather than dieting, try to regulate your meals consistently throughout the day.

This means stopping the grazing!  which can contribute to overeating, a few biscuits in the morning, a bag of crisps before lunch, and handful of maltesers in the afternoon! instead fuel your body in balanced intervals to maintain steady energy.

It’s also essential to understand how much food your body needs to avoid undereating or overeating. Building balanced plates that meet your individual caloric and nutrient requirements—without extreme restriction—will help you feel better, gain energy, and see results.

2. The Power of Calorie and Macro Counting

Although it might seem tedious and I know a lot of my clients find this a bit overwhelming too but short-term calorie and macro counting can open your eyes to how much you’re really eating. For many, tracking every meal, snack, and even those ‘small bites’ over a few weeks shows where adjustments are needed. Tools like weighing food, even for a short period, can give you a clear understanding of portion sizes.

For example, visualizing what 100g of protein looks like can be eye-opening and make portion control easier moving forward.

This phase of tracking doesn’t need to last forever and it shouldn't but it can serve as a foundation for balanced eating. Once you’ve mastered your macro needs, you can transition to a more intuitive approach. If you want a head start, using a recipe pack with pre-calculated calories and macros can simplify things and provide valuable insights.

The reason I am so passionate about this is because everyone 'thinks' they eat healthy. I'm not here to tell anyone they don't, but eating healthy and having a healthy diet are two completely different things.

If you eat healthy meals, cook home made nutritious foods then yes this is eating healthy, but if you also consume biscuits, crisps, desserts, take aways, a bottle of wine here and there - this is not a healthy diet and potentially 30-50% of your food intake could be calorie dense and highly processed. 

3. Supplements and Vitamins for Women Over 40

Micronutrients are just as important as macronutrients. Including plenty of vegetables and other whole foods rich in vitamins and minerals is vital. However, if a busy lifestyle or dietary restrictions make this difficult, supplements can help fill the gaps. For instance, Vitamin D deficiency, common among many women, can lead to fatigue and mood swings, while a lack of B vitamins might impact energy and metabolism. Consulting with a health professional  or even just doing your own research will help to identify any deficiencies and can be beneficial.

Protein also deserves special mention. Protein is not just for muscle gain; it’s the building block for every cell in the body. For women aiming to build muscle or lose fat, getting enough protein is essential to support muscle repair and growth. If consuming adequate protein through food alone is challenging, a protein supplement can make it easier to meet your daily requirements.

4. Prioritise Strength Training Over Cardio

A common misconception is that sweating more equals burning more calories, but sweat is only a sign that your body is cooling itself! Fact - Sorry!

After 40, women’s bodies go through hormonal changes that impact muscle density, bone strength, and even metabolism. Long cardio sessions may not benefit your body as much as you think. In fact, overdoing cardio can even lead to muscle loss, which may impact overall strength and slow down metabolism. Not to mention it can also lead to exhaustion.

Strength training, however, is the most effective way to build and preserve muscle mass. Lifting weights also helps improve bone density, crucial for women over 40. This form of exercise increases overall strength, enhances balance, and helps your body maintain a lean physique, (looking toned) boosting metabolism and functional fitness for daily life.

5. Mastering Macros and Plating Up for Long-Term Success

Once you have a grasp on the importance of macros—protein, carbs, and fats—you’ll be equipped to build balanced meals long after you’ve stopped calorie-counting.

Learning how to portion your plate properly is a skill that can last a lifetime, helping you enjoy meals while keeping your nutrition in check without the need for strict measurements.

This means going on holiday or out for a meal is no problem as learning the skills to visualise a good plate of macros allows you to keep in control of your food intake, where ever you are, for the rest of your life!

A Roadmap to Getting Fit After 40

Starting or improving your fitness journey after 40 doesn’t have to be overwhelming. My Beginner Guide Program contains over 120 pages packed with practical tips - like the ones listed here but with much more detail & pictures just in case you're a visual learner like myself!, meal ideas, and exercises designed to support women just like you in building a sustainable fitness foundation.

From in-depth nutrition advice to exercise plans tailored to women’s health needs, this guide is your resource to feel empowered, informed, and ready to reach your goals.

Ready to take the first step toward a healthier you? Download the Beginner Guide Program today and embrace a stronger, fitter future.

And.... I can offer online support with this program - so never feel alone, overwhelmed or confused.

Why Choose Supero Fitness?

Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.

Together, we’ll make it happen!

If you're a bit unsure and not really sure where to start, please drop me an email and I can help you.