1. Focus on Consistency, Not Intensity

Too often, the emphasis is on intense, unsustainable routines (&  eating habits) that burn out even the most motivated. Instead, to get good solid results focus on consistency. Even short, manageable workouts done consistently will make a lasting impact. A solid place to start is with my Beginner’s Guide to Fitness—packed with basics on nutrition, exercise, and wellness. It’s designed to help you build a routine that you’ll actually stick with, setting you up for long-term results.

2. Embrace Strength Training Over Endless Cardio

Strength training isn’t just for bodybuilders. It’s one of the best ways to increase muscle tone, boost metabolism, and improve bone density—particularly important for women over 40. Start with foundational moves like squats, shoulder presses, and rows, as I cover in my Women’s Fat Loss Program, which guides you through strength-based workouts to help burn fat effectively and sustainably.

3. Make Small Diet Changes Rather Than Drastic Overhauls

Changing how you eat doesn’t mean you have to "go on a diet." Instead, make small adjustments that naturally fit your lifestyle. Focus on eating nutrient-dense foods, managing portions, and understanding the balance of macronutrients. These changes aren’t temporary—they’re ways to nourish your body daily without the all-or-nothing mindset of “dieting.” By gradually improving your eating habits, you’ll build a sustainable foundation that will last you a lifetime.

4. Prioritize Sleep and Recovery

Rest is just as crucial as exercise. Quality sleep and proper recovery fuel your workouts and keep your energy levels steady. Aim for 7–8 hours of sleep each night, and don’t skip rest days. Your body needs time to repair and strengthen, and skimping on sleep or pushing through exhaustion can backfire, causing burnout or injury.

More importantly inadequate sleep will mess with your hormones meaning you'll be reaching for easy calorie dense quick fix foods - like crisps throughout the day.

5. Track Progress in a Way That Motivates You

Tracking isn’t about weighing yourself every day. Instead, find a way to measure progress that inspires you, whether that’s noticing your energy levels, strength gains, or how your clothes fit. My Beginner’s Guide includes resources to help you set goals and track progress in a balanced way, taking the focus off just the scale and onto the positive changes you’re making.

Avoid the "Quick Fix" Mentality

There are plenty of products out there promising “quick fixes,” but most of these come with unrealistic promises that rely on gimmicks, not real science. These “fluffy packaging” solutions do more harm than good, setting people up for disappointment and frustration. Real change takes time, patience, and effort—but it’s worth it.

Shift from Diet to Lifestyle

Instead of thinking of fitness as a temporary project, think of it as a lifestyle shift. Every small step adds up, and over time, these habits become second nature. When fitness becomes a part of your life, you’ll no longer feel the need for restrictive diets or drastic changes.

Getting fit can be straightforward, and with resources like my Beginner’s Guide and Women’s Fat Loss Program, you can build a lifestyle that supports long-term health and well-being. There’s no quick fix, but there is a simple path forward—one that you can enjoy and sustain for 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.