Get Reset!
Pushing hard in the gym is fun, until it isn’t. If you’re feeling drained, unmotivated, or struggling with recovery, it’s not a sign to push harder, it’s a sign to step back and reassess your ways. If you’re in your 50s you may find that managing physical fatigue isn’t the only challenge. Caring for aging parents, managing a career, navigating hormonal changes, and realizing that your body doesn’t bounce back the way it used to can take its toll. So what do you do? My suggestion; embrace where you are at and figure out how to get the most out of this stage of life. It may require a mindset shift, one that does allow you to utter words such as "aging sucks." Consider it a blessing to be here, at this age, and refuse to think otherwise!
Pic: Birthday WOD. Great gift to yourself!
So, lucky ones, what are you going to do? Step one, realize your 50s aren’t about pushing harder. They're about training smarter and this means balancing effort with recovery, adjusting to your body’s needs, and creating a fitness routine that supports longevity! Do these things and you'll stay strong and capable for the long haul.
Do you need a break?
Here are some key signs your body might be asking for a reset:
✅ Workouts feel harder than usual, even when they shouldn’t
✅ You’re constantly sore, fatigued, or struggling to recover
✅ Motivation is low, and the gym feels like a chore
✅ Sleep is off, cravings are up, and energy is unpredictable
✅ Progress has stalled, even with consistent effort
✅ Life stress feels overwhelming, and you have little mental energy for yourself
Taking a break doesn’t mean stopping. It means shifting your focus to recovery and smarter habits. Here are some ways to reset yourself:
1. Shift Your Focus to Recovery
When life demands more from you, your body needs more care, not more stress. Take a few days (or a full week) to prioritize sleep, hydration, and stress management instead of pushing through exhaustion.
2. Fuel, Don’t Deplete
Use this time to nourish, your body. Instead of thinking, I’m not training as hard, so I should eat less, think, I’m giving my body what it needs to rebuild. Spend more time in the kitchen then the gym and prioritize:
Protein for muscle repair
Healthy fats for hormone balance
Complex carbs for energy and recovery
Hydration, because fatigue is often dehydration in disguise
3. Modify Your Workouts to Fit Your Energy Levels
Not every day requires the same intensity. Instead of pushing for new heights when your body feels drained, adjust your workouts to match your energy levels. Reduce reps, lower rounds, or swap in mobility work if needed. Prioritize moving well over moving fast. Turn off the clock and do workouts for quality not for time.
4. Reframe the Rest
Taking a break isn’t losing progress. It’s protecting and growing it. Your body needs recovery, not just effort. Overtraining and under-fueling will set you back more than a few days off ever will. Instead of seeing rest as falling behind, see it as laying the groundwork for your next fitness leap.
5. Prioritize Sleep for Strength and Recovery
Sleep is a fantastic tool for strength, recovery, and overall well-being. In midlife, hormonal changes and life stressors can disrupt sleep quality, making it harder to recover from workouts and daily stress. Focus on:
A consistent bedtime routine to signal your body it’s time to rest
Limiting screen time before bed to avoid blue light disrupting melatonin
Managing stress during the day so it doesn’t keep you up at night
Creating a sleep-friendly environment with a cool, dark, quiet room
Quality sleep helps you repair muscles, regulate hormones, and restore energy, make it a non-negotiable part of your fitness and health routine.🌙 Night!
Reset Your Ways in 28 Days: Day 9 Report
As we focus on training smarter, not harder, our Resetters have officially blasted into their second week! This week, we’re dialing up nutrition by aiming for 600 grams of fruits and vegetables daily 🥦🍎. We are working our way up to 800 grams by the final week. Nutrient-dense foods are the foundation of energy, recovery, and long-term strength, and this challenge is about fueling your body for optimal health and wellness.
💪 Wins we’re celebrating so far:
✅ More movement. Getting outside for 7,000-step walks in the snow!
✅ More nutrient-dense meals - balanced plates of protein and greens
✅ Stronger daily habits. Making choices that support long-term progress
Keep going, Resetters! 🚀
Pic: Re-Set WOD 1.
Gym Programs to Grow Your Strength
🏋️♀️ Lift Over 40 Weekly strength-building class for women who want to gain confidence and muscle.
🥗 Fit for Life 1:1 Nutrition Coaching A 12-week program designed to help you shed old habits and build sustainable ones.
Wednesday Whip It👩🍳
Try one of Paleo Running Mama's bests this week!
Wednesday WOD
Warm up
2 rnds
A. B
Kb RDL. Bar hang
Bent over row. Full body rock
Sumo deadlift. Ring rows
Tech
Deadlift
Burpee pull ups
Wod
15-12-9-6-3
Deadlifts 185/275#
Burpee pull ups
Cool down
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