I’m so excited to introduce myself as The Midlife Maven!
I’m turned 50 this year (2023) and have never felt better. My goal is to inspire women at this time in their lives when roles might be shifting and they feel a little lost in the mix. This is YOUR time!!
I enjoy all things beauty, fitness and health. I’m a recent empty nester with both of my daughters out of state in college. I live with my husband and two doggies in the beautiful Washington state.
Tell me about your workout programs. Which one best suits me?
You can find all information about my programs/subscriptions available through this link. Each program has a description—whether it’s the amount of days you need per week, the type of equipment, or the skill level. I have one time purchases and subscription options available. One time purchases are not included in subscriptions however you will can find a program in subscriptions similar to any of my one time purchases. All information is through this link!
Progressive overload is a principle used in strength training and fitness that involves gradually increasing the intensity of your workouts to challenge your muscles and promote growth and strength. The idea is to push your body beyond its current capabilities by progressively increasing one or more variables over time. This could mean:
Increasing weight: Lifting heavier weights over time.
Increasing reps or sets: Doing more repetitions or sets of an exercise.
Increasing frequency: Working out more often or doing more volume per week
The key is to make small, incremental changes to avoid injury while consistently forcing your body to adapt and improve. If you stick to the same weight, reps, or intensity for too long, your progress will plateau, so progressive overload is crucial for continuous gains.
Do you do cardio?
Walking is my cardio! I get about 10k-14k steps a day. My goal is to get in one hike per week as well! Sometimes I will incorporate SIT (Spring Interval Training) sessions. No more that 2 per week at 10 minutes tops each session.
How did you lose fat?
Through a caloric deficit. I used THIS calculator to determine what my macros should be in order to lose weight, and tracked them daily to match up. I was in a caloric deficit for about four months, and lost about 15 pounds.
What are macros?
Check out my blog post where I explain all of the details on macros!
Yes! I am on Bioidentical HRT. I take progesterone in pill form and estrogen/testosterone in a compounded cream form. I also get a lot of questions asking if HRT affected how I built my physique. I started taking HRT in July of 2024, well after my physique was built! I see a functional medicine doctor. I have heard amazing things about Midi Health for women in perimenopause/menopause!
Link to your outfit or beauty products?
99% of the clothing/beauty products/gym products/shoes/anything else you see on my page is linked either HERE in my LTK or HERE in my Amazon storefront. If after looking through these links you can’t find the product you’re looking for, feel free to message me!
I eat whole foods all day every day! I live in the 80/20 rule. 80% of my food comes from whole food sources and 20% foods I enjoy that are not necessarily whole foods. I have not cut out carbs at all—I always use the analogy that protein is the nail, and carbs are the hammer. I have cut out specifically two things: alcohol and processed sugars.
How much protein do you eat per day?
I eat around 130-140 grams of protein per day.
I have loose skin—how do I fix this?
The best way to help loose skin is by building muscle! This fills in any “empty” areas.
Can I still transform my body using only home gym equipment?
Yes you can! You will just need to invest in heavy enough weights to progress your lifts!
What happens if I injure myself lifting? How do I prevent this?
The best way to prevent injury is to make sure your form when lifting is absolutely perfected. Technique is first priority before going heavier! Listen to your body and rest when needed!
Tips on going alcohol free?
Here’s a link to my blog post I wrote all about my sober journey!
When I learned how to unlock my subconscious EVERYTHING changed for me. I learned how to do this when I cut out alcohol. I then applied it to cutting out processed sugars. Once you have mastered this tool you can pull it out and apply it to any and every scenario in life and CRUSH IT!!!
Understanding the Conscious vs. Subconscious Mind
Conscious Mind: The logical, analytical part of your brain that sets goals, makes decisions, and thinks critically.
Subconscious Mind: The deeper part of your brain that holds habits, emotions, beliefs, and past experiences. It runs 95% of your daily actions automatically.
The problem: If your subconscious beliefs don’t align with your conscious goals, you will struggle to create lasting change. The solution: Reprogram your subconscious mind to align with your conscious desires.
Step 1: Identify Your Limiting Beliefs
Ask yourself:
“What are my current beliefs about fitness, health, success, or self-worth?”
“Where did these beliefs come from? Were they taught to me, or did I assume them based on past experiences?”
“Do these beliefs serve me or hold me back?”
Common Limiting Beliefs in Health & Fitness
“I’m too old to build muscle.”
“I’ll never lose weight because my metabolism is slow.”
“I don’t have the discipline to stick to a plan.”
Once identified, challenge these beliefs.
Step 2: Reframe the Narrative
Old belief: “I’m too old to build muscle.”
Reframed belief: “My body is capable of strength and transformation at any age.”
Old belief: “I always fail when I try to get in shape.”
Reframed belief: “I am learning and evolving. Every setback is a lesson, not a failure.”
Affirmation hack: Turn “I can’t” into “I am in the process of…” Example: Instead of “I can’t stay consistent,” say, “I am in the process of becoming someone who trains consistently.”
Step 3: Rewrite Your Subconscious Through Repetition
Your subconscious learns through repetition and emotion—not logic. Here’s how to reprogram it:
A. Daily Affirmations (with Emotion!)
Say them out loud with conviction: “I am strong, capable, and committed to my goals.”
Feel the truth of the words as if they are already happening.
B. Visualization
Close your eyes and imagine yourself already living in alignment with your goals.
See yourself lifting heavier, feeling confident, eating nourishing foods effortlessly.
The more vividly you visualize, the more your subconscious accepts this as reality.
C. Environment & Identity Shift
Surround yourself with people, content, and habits that align with your goal.
Example: If you want to be a fit, strong woman, follow people who embody that.
Identity shift question: “What would the best version of me do today?” Act like that version NOW, not later.
Step 4: Challenge Your Subconscious in the Moment
Every time an old belief surfaces, catch it and challenge it:
Old thought: “I’m too tired to work out.”
Challenge: “Is that true, or is it just a habit of thought?”
Action: “I will start with 5 minutes and see how I feel.”
Each time you override an old belief, your subconscious rewires itself to support new patterns.
Step 5: Take Aligned Action
The fastest way to reprogram the subconscious is through action.
If you want to identify as a strong, fit woman—train like one, eat like one, think like one.
Your actions signal to your subconscious: ‘This is who I am now.’
Mantra: “I don’t need motivation, I need momentum.” Small actions build belief faster than just thinking about change.
Step 6: Be Patient—Subconscious Reprogramming Takes Time
Think of your subconscious as a muscle. It strengthens with daily repetition and action.
Old beliefs may still pop up, but over time, your new beliefs will become your default mode.
If you’re wondering what kind of shoes you should wear for lifting, I got you! I will wear a certain shoe depending on upper or lower body days! Here’s a link with a breakdown of all of my faves!
Here are a few things to keep in mind:
Lower Body Days (Squats, Deadlifts, Lunges, etc.):
If you are a GenX woman you get the mentality around BURNING off all the extra indulgences you participated in over the holidays. Are you experiencing this now? Thinking you just need to do a bunch of cardio and starve yourself to make it right? I want this to change for you! This next year is your year to make it happen. Focus on changing your body composition. Adding muscle so that you operate in a completely different way!
I am not tracking this season. I’m enjoying meals with family! I will add that I still do not consume alcohol ever and I don’t do processed sugars. I enjoy foods sweetened with honey, maple syrup, coconut sugar, stevia and monkfruit. This is where I feel my absolute best with mental and physical energy and clarity. I choose this way of life because it makes me feel amazing. Who doesn’t want to wake up every day feeling amazing?
When you have muscle on your body, your body utilizes extra calories differently compared to when you have less muscle.
HERE’S HOW!
Higher Basal Metabolic Rate (BMR): Muscle tissue requires more energy to maintain than fat tissue. Even at rest, muscle burns more calories. The more muscle mass you have, the higher your BMR, meaning you’ll burn more calories even when you’re not active. This is one of the reasons why people with more muscle tend to have an easier time maintaining or losing weight compared to those with less muscle.
Caloric Usage During Activity: When you’re active, muscle mass contributes to a greater calorie burn. More muscle means your body can exert more force during physical activity, which increases your energy expenditure during both strength training and aerobic exercises. A person with more muscle will burn more calories when doing the same activity as someone with less muscle.
Storage of Excess Calories: When you eat extra calories, if you’re in a calorie surplus (i.e., you’re consuming more calories than your body needs), the body will store the excess as fat if it doesn’t have enough muscle mass to put it to use. However, if you have more muscle, some of those extra calories can be directed to support muscle growth or repair, rather than being stored as fat. This is why people with more muscle can tolerate higher calorie intakes without gaining as much fat.
Post-Exercise Calorie Burn: After a strength training session, the body enters a period known as excess post-exercise oxygen consumption (EPOC), during which the body continues to burn calories at an elevated rate as it repairs muscles and restores energy levels. More muscle means a greater EPOC, so people with more muscle tend to burn more calories after a workout compared to those with less muscle.
In contrast, if you have little muscle, your body burns fewer calories both at rest and during activity. Extra calories consumed will be more likely to be stored as fat because there’s less muscle mass to use them for maintenance, repair, or growth.
Change your body, change your life! Add muscle, eat delicious food, build confidence and strength. Run like a fine tuned machine. YES you can do this in your 40’s, 50’s and beyond. It is never ever too late. Get your mind right and lock in! Give it an entire year and see where you’re at next holiday season! You just might shock yourself!
My goal is for you to feel strong, empowered, powerful, properly fueled and crushing it in midlife! This next year is going to be one of change and transformation for you I just know it!
I would love for you to join me in my app and start a lifting program, enjoy some delicious recipes and learn how to thrive in midlife. You can CHECK IT OUT HERE!!
When I started really focusing on getting strong everything changed! Talk about a building a strong frame! This is what it’s about in midlife ladies! We have spent our lifetimes focusing on getting skinny and it’s gotten us NOWHERE. Have you seen the older women that are frail and breaking bones? This is not how we want to age. We want strong and fortified frames that can stand the test of time and perform regular daily tasks and THEN SOME for the remainder of our years.
Focusing on getting strong rather than getting skinny is THE WAY! This is why:
1. Preservation of Muscle Mass and Bone Density
As women age, they naturally lose muscle mass and bone density. Strength training helps counteract these effects, reducing the risk of osteoporosis and fractures, and improving overall physical resilience.
2. Metabolic Boost
Building muscle increases resting metabolic rate, helping the body burn more calories even at rest. This is the best news ever! This can support weight management without the extreme focus on being “skinny,” fostering a healthier relationship with body composition.
3. Improved Hormonal Balance
Strength training can positively impact hormone regulation, including managing insulin sensitivity, cortisol levels, and even supporting better sleep patterns, all of which become critical in midlife. All the yes!
4. Enhanced Mental and Emotional Well-being
Strength training boosts confidence, reduces stress, and improves mood by releasing endorphins. It also provides a sense of accomplishment that is empowering and promotes positive body image over striving for a thin appearance. Ready to walk into a room like the powerful woman you are?!
5. Injury Prevention and Functional Strength
Focusing on strength enhances joint stability and functional movement, reducing the likelihood of injuries. This is particularly important for maintaining independence and mobility in later years.
6. Shift in Mindset Toward Health and Longevity
Prioritizing strength shifts the focus from appearance to health, encouraging sustainable habits that contribute to long-term wellness rather than temporary aesthetic goals.
7. Better Quality of Life
Strength allows women to engage fully in daily activities, enjoy recreational pursuits, and keep up with family and life demands, fostering a sense of vitality and capability.
Emphasizing strength over thinness promotes a more holistic and empowering approach to health, aligning with the natural changes and needs of midlife.
The mindset shift is critical for us now! It takes time and effort for this entire shift to happen, but when you are able to crack this code it will be life changing for you! Confidence off the charts!
If you need help getting started with a lifting program I have a lot to choose from in MY APP as well as nummy recipes and mocktails.
Here is a list of foods I eat on the regular to give you some inspo and a starting point:
Proteins
Eggs, egg whites, greek yogurt, cottage cheese, beef, chicken breast, chicken thigh, salmon, white fish, shrimp, lean ground turkey (93/7), protein powder (code ALICIAE), protein bars (code MIDLIFEMAVEN)
Carbs
Ezekiel bread, oatmeal, sweet potatoes, fingerling potatoes, white rice, brown rice, quinoa, chickpea pasta or brown rice pasta
Fats
Nut butter, grass fed butter, olive oil
Fruits
Berries all kinds, apples, bananas
Veggies
Spinach, broccoli, cauliflower, green beans, snap peas
To satisfy my sweet tooth I enjoy Lily’s salted caramel milk chocolate bars!!
Building muscle and reframing our minds around food takes time. GIVE IT TIME!! At least a year of solid dedication. We can do hard things. You and your quality of life are worth it!