Is Your Workout Right for YOU?
One size does NOT fit all with fitness & nutrition
Did you know that there are different skill levels for fitness and nutrition?
For both, it’s important to learn the basics first.
Start where you ARE.
Follow a plan that meets you where you’re at and includes a safe progression.
Why This Matters
Jumping into a workout or nutrition plan that’s too advanced can lead to injuries, frustration, and a big drop in motivation. But when you follow a plan that meets YOUR body where it’s at, you’ll stay safe, feel more confident, and make better progress over time.
FITNESS SIMPLIFIED
Where is YOUR body at right now?
Not all workouts are created equal.And not all workouts are right for YOU!
Even though strength training is the gold standard for building a strong, healthy body in midlife, the right strength training workout depends on your current fitness level.
Fitness Tip to Meet you Where You’re at
Follow a safe progression
Fitness is a skill.
It takes time, practice, and the right guidance to build it.
For example:
Someone who’s been strength training and lifting weights consistently (with the guidance of a qualified coach) is going to be much better prepared for a high impact, heavy lifting routine than someone who’s never learned how to squat properly.
If strength training is brand new to you—or it’s been a while since you’ve done it regularly—this is a great routine to begin with.
It’s simple, safe, and will help you build a strong foundation.
Quick Total Body Beginner-Friendly Workout You Can Do Anywhere!
- Bent-over W’s – 10 reps (squeeze those shoulder blades!)
- Incline Push-ups – 6–10 reps (keep your body in a strong plank)
- Side Split Squats – 6–10 reps per leg (sit back into hips and thighs)
- Glute Bridges – 10 reps (drive through your heels and squeeze at the top).
Extra tip: Do 3–5 rounds of all moves, resting 30–60 seconds between rounds and keep moving! Do this routine 3 times a week for four weeks in a row, adding 1 rep each time you do it. Soon, you’ll find yourself feeling stronger and more confident with these moves!
Did You Know...
- Pushing through workouts that are too intense or too advanced can lead to tendonitis, overuse injuries, and poor movement patterns.
- A smart program should gradually progress. Aim to increase by just 5–10% each week, no more.
- The right routine for you might include rehab-style exercises for a problem area. If your knee or low back are frequently bothersome, your routine needs to include exercises to help improve the way these function and feel - rather than always just working around the problem.
NUTRITION SIMPLIFIED
You might be surprised to know that one of the hardest habits to master is portion control.
It sounds simple, but it’s not.
Emotions, hormones, and your relationship with food all play a big role in how hungry you feel.
And calorie counting? It’s usually off by 50% or more!!
So if you’ve struggled with portion control, you’re not alone.
Nutrition Tip to Meet You Where You're At
Eat Slowly
The simplest solution to master portion control is to choose high-quality, nutrient-dense foods and eat slowly.
Veggies, for example, help fill you up without overloading you on calories.
And eating slowly helps you tune into fullness cues.
Aim to stop at about 80% full: satisfied, but not stuffed.
This salad is a great example of a nutrient-dense meal that, when eaten slowly, can help you find the perfect portion for YOUR body.
Greek Quinoa Chicken Salad
More Easy Portion Control Ideas:
- Pre-cooked salmon or canned salmon over a bed of roasted or steamed veggies with a drizzle of olive oil & lemon.
- Ground turkey wrapped in butter lettuce with shredded carrots and cucumber slices for crunch.
- Always eat “PRO’s” - PROtein & PROduce with every meal. These nutrient-dense foods take longer to eat and gets your portion control closer to where it should be.
MINDSET SIMPLIFIED
‘Same-Same’? Definitely Not.
One of the biggest mistakes with routines that leads to burnout and self-sabotage?
Setting the same goals as someone else—or chasing the same goals you had years ago.
You look around and think:
“My friends are doing CrossFit or Orange Theory three days a week… so I think I’ll join them.”
Or you say:
“I used to run 30 minutes every other day and felt great—so I’ll just start doing that again.”
But this mindset will cause you to commit to a plan that doesn’t match your current season of life and what your body needs most right now.
Instead, ask yourself:
• Where is my body at today?
• Are there injuries or aches I need to work on? And would a HIIT class or 30-day challenge make things worse?
• What’s my schedule like right now?
• What’s actually doable for this season?
Mindset Tip to Meet You Where You’re At
Be honest about your current capabilities, time, and lifestyle
THE TAKEAWAY
Whether it’s your workouts, your meals, or your mindset, honoring your current skills and season sets you up for long-term success. Start simple, stay consistent, and trust that progress will come. Don’t compare yourself to others or your past self! You’ve got this!
- Follow a safe progression
- Eat slowly
- Be honest about your current capabilities, time, and lifestyle
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 427 - Getting Laser-Focused to See BIG Health Changes in 2025
Ep 422 - The Only 4 Nutrition Habits You Need to Feel Amazing
Ep 392 - How to Start Strength Training & Lifting Weights
SPECIAL RESOURCE
Looking for a stretching routine that you can do seated? Look no further—this is it! This routine is also great if you’re feeling completely out of shape and need to just do SOMETHING. It’s easy, gentle, and will help you feel more open and relaxed.
Seated Full Body Stretching Routine
Until next week... Be strong
