In every journey—whether it's improving your health, finding your voice, or building a legacy that will leave the world a slightly better place when you leave—there will be people who seem committed to finding what's wrong with what you're doing. These “joy stealers” may come disguised as concerned friends, coworkers, or even family. Their comments can sound like:
- “Are you sure that’s healthy?”
- “That won’t last.”
- “You’re being unrealistic.”
- “I didn’t realize you were doing that…”
Whether subtle or overt, these messages can chip away at your confidence. But here’s the truth: their comments don’t define your purpose, your path, or your integrity. So how do we guard our mindset and keep moving forward with clarity and confidence?
1. Understand the Source: It’s Not Always About You
Sometimes criticism is really about control, comparison, or discomfort. When a co-worker casually says, “I didn’t realize you were doing that,” after reading something you created or shared, what they’re often expressing isn’t concern—it’s confusion or discomfort with your evolution.
Reframe their words:
- Instead of: “They think I’m doing something wrong,”
Try: “They weren’t expecting my growth—and that’s okay.”
Stay rooted in your purpose. You don’t owe anyone an apology for using your voice and building something meaningful—especially when you’re doing it ethically and with intention.
2. Strengthen Your Mental Core Daily
Just like physical strength, mental resilience is built through consistent effort:
- Morning Affirmations: “I am grounded in purpose. I choose progress.”
- Journaling: Get the noise out of your head and onto paper. Clarity lives here.
- Mindfulness Practice: Spend 5 minutes tuning in, instead of being thrown off by other people’s opinions.
- Gratitude Check: List 3 things going right—every single day.
These habits keep your mindset strong and your energy protected.
3. Set Boundaries—Firm but Kind
You don’t need to explain or defend your life to everyone. Especially not to people who are more curious about critiquing than understanding.
When someone challenges your path, you can calmly say:
- “Thanks for your thoughts, but I’m focused on what’s working for me.”
- “This project reflects my passion and purpose—I’m proud of it.”
- “I appreciate the concern, but I’m choosing to do what aligns with my growth.”
Remember: clarity is kind, but over-explaining isn’t required.
4. Keep Building, Keep Shining
When you’re doing something bold—putting yourself out there, stepping into a leadership role, or creating something that will live beyond you—people will notice. Some will support you. Others will question you. Some will try to dim your light.
Let them.
You don’t need universal approval to walk in your calling. The more authentically you show up, the more the right people will connect with your message.
5. Celebrate the Progress They Don’t See
Joy stealers often focus on the surface—but they miss the deeper foundation you're building.
They didn’t see the late nights.
They don’t know the fear you had to overcome.
They weren’t there when you got your first “yes”—or pushed through your first “no.”
They don’t know the fear you had to overcome.
They weren’t there when you got your first “yes”—or pushed through your first “no.”
Celebrate those moments quietly or loudly, but never skip them. Your growth is worth recognizing—even when others overlook it.
Final Word: You Owe No Apologies for Growing
You’re allowed to evolve. To explore. To build something that matters.
You’re allowed to leave behind more than you found.
You’re allowed to leave behind more than you found.
So the next time someone makes a comment that feels like a jab—like “I didn’t realize you were doing that”—pause and smile. You are doing it. You’re becoming it. And that deserves celebration, not shame.
🌟 You’re not here to shrink for someone else’s comfort. You’re here to expand—and to leave the world just a little better than you found it.
Keep your head high. Keep your focus clear. Keep going—you’ve got this.
The Turning Point: Why 40 Matters
Hitting your 40s isn’t a fitness death sentence—it’s an invitation to train smarter. This decade often brings hormonal changes, slower recovery, and shifts in metabolism. But it also offers a chance to align your fitness with long-term health, vitality, and purpose.
The goal is no longer just looking fit—but functioning well, feeling strong, and staying injury-free for decades to come.
What Changes After 40?
Here’s what science and clinical data tell us:
1. Muscle Mass Begins to Decline
Starting around age 30, we lose ~3–8% of muscle mass per decade (a process called sarcopenia). After 40, this can accelerate without resistance training.
- Why it matters: Muscle protects against falls, metabolic disease, and frailty.
- Solution: Prioritize progressive strength training at least 2–3 times/week.
2. Body Fat Distribution Shifts
Even if your weight stays the same, body fat tends to redistribute—often accumulating around the abdomen (visceral fat).
- Why it matters: Visceral fat is linked to heart disease, insulin resistance, and inflammation.
- Solution: Combine strength, interval training, and anti-inflammatory nutrition (fiber-rich, low in ultra-processed foods).
3. Hormonal Fluctuations
Testosterone, estrogen, and growth hormone levels decline, which affects muscle recovery, energy, and fat storage.
- Why it matters: These changes can subtly impact mood, sleep, and training outcomes.
- Solution: Optimize sleep, manage stress, and adjust training intensity rather than chasing exhaustion.
4. Recovery Slows Down
Microtears from training take longer to heal. That doesn’t mean you can’t push—it just means you need to plan for recovery and mobility.
- Solution: Prioritize active recovery, mobility work, and deload weeks every 4–6 weeks.
What You Can Do — A Smarter Strategy
1. Strength Training is Non-Negotiable
Build or maintain lean mass to support metabolism and joint integrity. Focus on compound movements: squats, lunges, deadlifts, rows, and presses.
- Frequency: 2–4x/week
- Progression: Gradual increases in load, volume, or time-under-tension
2. Cardio with Purpose
Aim for heart health and energy—not just fat burning. Mix moderate steady-state (e.g., 30 min walks) with interval training (e.g., HIIT 1–2x/week).
- Bonus: Cardio supports brain health and mood regulation
3. Nutritional Precision
- Protein: Increase intake to 1.2–2.0g/kg/day to combat sarcopenia.
- Calcium + Vitamin D: Critical for bone health.
- Track Inflammation: Eat colorful plants, omega-3s, and hydrate well.
4. Move Every Day—But Not Always the Same Way
Alternate intensity with recovery. Include:
- Mobility/flexibility sessions (yoga, foam rolling)
- Active recovery days (walks, light biking)
- Sleep-friendly wind-downs (stretching, breathwork)
5. Redefine Your Goals
Shift from “6-pack” to “strong back”, “scale weight” to “lean mass”, and from punishing workouts to longevity-focused movement.
The Mindset Shift
Fitness after 40 is about consistency, adaptability, and purpose. You don’t have to train harder—just smarter. You’re building a foundation not for next month, but for the next 40 years.
Takeaway Action Plan
Priority | What to Do |
Strength | Lift 2–4x/week (use progressive overload) |
Cardio | Walk daily, include 1–2 HIIT sessions/week |
Nutrition | Eat more protein, fiber, and anti-inflammatory foods |
Recovery | Sleep 7–9 hrs, do mobility work, take rest days |
Mental Health | Journal, walk in nature, connect with purpose |
Bonus: Get Your Free E-Book!
To help you get started on your journey, I’m giving away my free e-book bundle until the end of June:
📘 21-Day Fitness & Wellness Reset Bundle
Inside, you’ll find workouts, nutrition tips, wellness strategies, and mindset tools to help you feel your best—starting today.
Why Body Weight Isn’t Enough
For decades, the number on the scale has been treated as the main indicator of health. But weight alone doesn’t tell the whole story. A healthy body can look very different from one person to another, depending on factors like muscle mass, bone structure, and fat distribution. Today, tools like body composition analysis help us understand these differences more clearly.
A great tool that I use with my clients and patients is the DEXA scan (Dual-Energy X-ray Absorptiometry). It provides a detailed breakdown of body fat, lean mass, and bone density—offering insight that goes far beyond what weight or BMI can reveal. With this kind of data, we can make more personalized, targeted decisions to support fitness, performance, and overall health.
Why Body Weight Isn’t Enough
Two people can weigh the same but have vastly different health profiles:
- One may carry more lean mass and less visceral fat.
- Another might have a higher fat-to-lean ratio and hidden cardiometabolic risks.
DEXA scans decode these differences, giving you a personalized view of what’s beneath the surface and redefining what "healthy" means for you—not by societal standards, but by science.
Key Metrics That You Should Be Focused On
1. Fat Mass Index (FMI)
FMI assesses fat mass relative to height (kg/m²), offering a clearer picture of body fat distribution than BMI.
- An FMI of ≥9 kg/m² for men and ≥13 kg/m² for women is often used to define obesity.
- Values significantly above these thresholds (e.g., >13 in men or >16 in women) are considered severely elevated, especially when paired with high visceral fat.
2. Relative Skeletal Muscle Index (RSMI)
RSMI evaluates appendicular (limb) skeletal muscle mass adjusted for height.
- Helps identify low muscle mass or sarcopenia.
- Maintaining or increasing RSMI is essential for mobility, strength, and metabolic health—especially during weight loss.
3. Visceral Adipose Tissue (VAT)
DEXA can quantify visceral fat—fat stored deep within the abdominal cavity around organs.
- High VAT is linked to heart disease, insulin resistance, and fatty liver.
- Reducing VAT is a critical marker of improved metabolic health.
Case Study: A Comprehensive Transformation
Client Profile (Initial Assessment):
- Weight: 297 lbs
- Height: 6'0"
- Body Fat %: 54.8%
- FMI: 21.62 kg/m² (severely elevated)
- RSMI: 8.56 kg/m² (adequate)
- VAT: 4.73 lbs (high risk)
- Lipid Panel:
- Total Cholesterol: 228 mg/dL
- Triglycerides: 222 mg/dL
- HDL: 53 mg/dL
- LDL: 119 mg/dL
Goals and Strategy:
- Reduce VAT and FMI while preserving lean mass (RSMI)
- Improve blood lipid profile and reduce cardiovascular risk
- Support sustainable behavior change and long-term adherence
Intervention included:
- Full-body strength training 3x/week
- HIIT-style cardio 2x/week to improve metabolic function
- High-protein, high-fiber diet with reduced saturated fat
- Ongoing coaching for consistency and accountability
Outcomes After 12 Months:
Metric | Initial | 12 Months Later | Change |
Body Fat % | 54.8% | 44.9% | ↓ 9.9% |
FMI (kg/m²) | 21.62 | 13.69 | ↓ 7.93 kg/m² |
RSMI (kg/m²) | 8.56 | 8.45 | – 0.11 (preserved) |
VAT (lbs) | 4.73 | 2.58 | ↓ 2.15 lbs (−45%) |
Total Cholesterol | 228 mg/dL | 166 mg/dL | ↓ 62 mg/dL (−27%) |
Triglycerides | 222 mg/dL | 80 mg/dL | ↓ 142 mg/dL (−64%) |
HDL | 53 mg/dL | 47 mg/dL | ↓ 6 mg/dL (monitor) |
LDL | 119 mg/dL | 102 mg/dL | ↓ 17 mg/dL (−14%) |
Key Insights:
- VAT cut nearly in half, improving insulin sensitivity and reducing disease risk
- Triglycerides dropped 64%, indicating better fat metabolism and heart health
- Lean mass preserved during aggressive fat loss
- FMI decreased by nearly 8 points, signaling dramatic shifts in body composition
Understanding the Lipid Panel
A lipid panel measures fats in the blood that are vital indicators of cardiovascular risk:
- Total Cholesterol: Ideally under 200 mg/dL
- LDL (“bad” cholesterol): Lower is better for heart health
- HDL (“good” cholesterol): Helps remove LDL—higher levels are better
- Triglycerides: High levels increase the risk of heart attack and stroke
These values are heavily influenced by body composition, visceral fat levels, exercise habits, and nutrition, making them powerful indicators to track alongside DEXA data.
Conclusion: Redefining Health with Data, Not Scales
Health isn’t just about how much you weigh—it's about what your weight is made of and how your body performs and protects you.
With DEXA scans, you get real data that empowers you to make targeted, sustainable changes. If you are interested in finding out more about these scans you can email us at info@am360fitness.net
With DEXA scans, you get real data that empowers you to make targeted, sustainable changes. If you are interested in finding out more about these scans you can email us at info@am360fitness.net
Whether your goal is fat loss, longevity, performance, or better energy—don’t chase a number. Chase what matters.
Bonus: Get Your Free E-Book!
To help you get started on your journey, I’m giving away my free e-book bundle until the end of June:
📘 21-Day Fitness & Wellness Reset Bundle
Inside, you’ll find workouts, nutrition tips, wellness strategies, and mindset tools to help you feel your best—starting today.
Just like we need a second wind, we also need a second strength.
The Hidden Risk Years
For many adults, the years between 40 and 60 are some of the most demanding—and most overlooked—when it comes to health. This stage is often referred to as the “invisible middle” in public health, yet it’s a critical window when many of the warning signs of future disease quietly emerge.
Changes in energy, sleep, metabolism, strength, and stress resilience often begin subtly, and are frequently chalked up to “getting older.” But these shifts are more than just age—they’re signals of change in the body that, if ignored, can lead to significant health risks later in life.
As someone in my early 40s, I’ve experienced this firsthand. In my 20s, a few weeks of clean eating and daily cardio would make a visible difference. These days, it’s different. Recovery takes longer, weight is harder to manage, and results don’t come as easily. That’s not failure—it’s biology. And it calls for a new strategy.
The Data is Clear: Midlife Is the Turning Point
1. Muscle Loss (Sarcopenia) Begins in the 30s
Adults begin losing 3–8% of muscle mass per decade after age 30, with accelerated loss after 60. Muscle loss impacts metabolism, insulin sensitivity, and injury risk.
Source: Cruz-Jentoft et al., Age and Ageing, 2019
Adults begin losing 3–8% of muscle mass per decade after age 30, with accelerated loss after 60. Muscle loss impacts metabolism, insulin sensitivity, and injury risk.
Source: Cruz-Jentoft et al., Age and Ageing, 2019
2. Chronic Conditions Are Common in Midlife
63% of adults ages 45–64 have at least one chronic health condition, including high blood pressure, diabetes, or high cholesterol.
Source: CDC National Center for Health Statistics, 2022
63% of adults ages 45–64 have at least one chronic health condition, including high blood pressure, diabetes, or high cholesterol.
Source: CDC National Center for Health Statistics, 2022
3. Prediabetes is Often Undiagnosed
Nearly 1 in 3 adults over 40 has prediabetes, often without symptoms. Lifestyle change is the most effective intervention.
Source: CDC & ADA, 2023
Nearly 1 in 3 adults over 40 has prediabetes, often without symptoms. Lifestyle change is the most effective intervention.
Source: CDC & ADA, 2023
4. Sleep Declines With Age
Sleep disturbances rise sharply in adults over 40 and impact weight, mental focus, and cardiovascular health.
Source: Medic et al., Nature and Science of Sleep, 2017
Sleep disturbances rise sharply in adults over 40 and impact weight, mental focus, and cardiovascular health.
Source: Medic et al., Nature and Science of Sleep, 2017
5. Visceral Fat Increases Even Without Weight Gain
This hidden fat surrounding internal organs raises the risk for cardiovascular disease, cancer, and cognitive decline.
Source: Neeland et al., JAMA Cardiology, 2019
This hidden fat surrounding internal organs raises the risk for cardiovascular disease, cancer, and cognitive decline.
Source: Neeland et al., JAMA Cardiology, 2019
Why Traditional Approaches Don’t Work as Well
For years, adults in this age range have been told to just exercise more and eat less. But what worked at 25 doesn’t necessarily work at 45. Common responses—like jumping into CrossFit, hiring a personal trainer, or starting a trendy diet—often fail to address the full picture.
They might boost fitness, but they often neglect:
- Hormonal changes
- Inflammation and metabolic slowdown
- Sleep and stress recovery
- Behavior change support
- Age-specific injury risk
This is why many people burn out, get injured, or give up—despite trying hard.
A More Effective Approach
Midlife health isn’t just about “doing more.” It’s about doing what’s right for your changing body. This includes:
- Joint-friendly strength training to maintain muscle and metabolism
- Nutrition strategies that support hormones, energy, and blood sugar
- Sleep and stress protocols to regulate recovery and build resilience
- Measurable tracking using tools like grip strength, HR recovery, or DEXA scans
- Habit-building systems that support long-term success
Whether working with a personal health coach, joining a medically guided wellness program, or simply following evidence-based resources, the key is an integrated approach—one that addresses fitness, nutrition, recovery, and behavioral change together.
The Second Strength We All Need
The truth is, midlife requires a second wind—but it also requires a second strength. Not just the ability to lift more or run farther, but the strength to adapt, commit, and build a body and lifestyle that will support you for decades to come.
By shifting the focus from quick fixes to long-term vitality, adults over 40 can improve not just how long they live—but how well they live.
