Ladies, do you wanna get fit in 2025? Well, fitness starts with health! Let’s get those check ups and screenings scheduled that we’ve been putting off. Even the dental cleaning, lets take care of that too. Is there something you’ve wanted to have looked at or get checked out? And while we’re at, how about asking your well-informed, up-to-date doc about hormones.

Up next, stress management.

Chronic stress will hamper your weight-loss goals and interfere with recovery from your workouts. Check out this video on stress and weight-loss. If you’re over 40 and you don’t have an active stress management practice, this is your sign to start one this year! Proven ways to down regulate the nervous system are yoga, meditation, breathing practices, journaling, gratitude, reducing screen time, essential oils (lavender, peppermint, orange, chamomile), hobbies you enjoy, reducing caffeine, establishing and upholding boundaries  (saying ‘no’), time in nature (especially morning walks to support circadian rhythm), oxytocin (from pets or people), practicing acceptance, and perhaps supplements (Magnesium, B vitamins, L-Theanine, Rhodiola, Ashwaganda, Cordyceps, Reishi, Tulsi aka Holy Basil).

Another foundational habit, sleep.

Taking care of your health, hormones, and stress will all greatly improve sleep. And it’s a good idea to have a nighttime wind down routine. Have you heard of the 10-3-2-1 rule? Avoid caffeine 10 hours before bed. Avoid food 3 hours before bed. Avoid work 2 hours before bed. And Avoid screens 1 hour before bed. That takes care of the don’ts, here are some dos. Do some some light static stretching, restorative yoga poses on a bolster, or self-myofascial release with a foam roller or balls to release muscle tension. Dim the lights and wear blue light blocking glasses. Do pranayama (breathing exercises). Take a hot shower or bath. Use essential oils like lavender and chamomile. Take Magnesium L-Threonate and tart cherry. Journal and/or gratitude journal. Read an actual book.

Now we’re ready to talk hydration and nutrition.

Did you know being under-hydrated causes a stress response in the body? Drinking enough water (100oz daily) is one small way you can turn down the volume on inflammation and chronic stress in your body. When it comes to nutrition, focus on a few basic guidelines: eat mostly whole unprocessed foods, cook at home, prioritize protein at every meal, eat colorful vegetables, and get good fats (from olive oil, nuts, seeds, salmon, egg yolks, and avocados).

Finally, exercise and activity.

You probably thought I was going to start with this one. But we need to first make sure everything else you’re doing supports adding exercise to your routine. Daily steps is great place to start. 10K might have been an arbitrary number when this recommendation was first introduced, but research is supporting this daily goal. You know I’m going to say strength train, especially for women over 40. Aim for 2-4 days per week. Lift heavy and prioritize compound exercises, like squats, deadlifts, step ups/lunges, push up, overhead presses, and rows. If everything else in dialed in (stress management, steps, sleep, and strength training), then you can add in some cardio. Trade long bouts of steady state cardio like long distance running, group fitness classes, and endless hours on the elliptical or stair climber for interval cardio. Read more about interval training here.

If you’re over 40 and ready to get fit (or stay fit) in 2025, take serious your health, hormones, stress, and sleep. Then make sure your fitness routine revolves are strength training and walking. Following these steps and this will be the year you look and feel amazing!

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