Embrace the Benefits of a Fitness Challenge
- Patty Wilson
- Oct 29
- 4 min read
Are you ready to break free from the cycle of quick-fix diets and endless cardio? It’s time to take control. I’m here to tell you that lasting change is possible!! You don’t have to settle for feeling tired, frustrated, or stuck in your body. You can reclaim your energy, confidence, and vitality. How? By embracing the power of a fitness program designed specifically for a woman like you.
Let’s dive in. Let’s get real. Let’s get results.
Why A Custom Fitness Program Works for Women 35+
You’ve tried it all, right, the fad diets, the exhausting workouts, the confusing advice that never seems to fit your body or lifestyle?
Strength Training vs. Cardio and Non-Weight Bearing Classes
When it comes to fitness, two primary types of exercise dominate discussions: strength training and cardiovascular (cardio) workouts. Non-weight-bearing classes also offer unique benefits. Here’s a breakdown of each to help you understand their differences and advantages.
Strength Training
Definition: Involves exercises that improve muscle strength and endurance by using resistance.
Benefits:
Increases muscle mass
Boosts metabolism
Strengthens bones
Improves overall body composition
Key to longevity!
Examples:
Weight lifting
Resistance band exercises
Bodyweight exercises (e.g., push-ups, squats)
Cardio Workouts
Definition: Involves exercises that raise your heart rate and improve cardiovascular health.
Benefits:
Improves heart health
Aids in weight loss
Enhances endurance
Reduces stress and anxiety
Examples:
Running or jogging
Cycling
Swimming
Non-Weight Bearing Classes
Definition: These classes focus on low-impact exercises.
Benefits:
Suitable for individuals with joint issues or injuries
Can improve flexibility and balance
Offers a low-risk option for cardiovascular fitness
Examples:
Water aerobics
Pilates
Yoga
Conclusion
Both strength training and cardio offer unique benefits, and non-weight-bearing classes can provide essential options for those needing lower-impact workouts. Incorporating a mix of these exercises can lead to a well-rounded fitness routine that enhances overall health and well-being.
The truth is that most programs aren’t built for women over 35. Hormone shifts, Metabolism changes. Energy dips. You need a program that respects these realities and works with your body, not against it.
A personal fitness program tailored for women 35+ focuses on:
Sustainable fat loss without starving or punishing yourself
Strength training that builds muscle, boosts metabolism, increases bone density and is the key to longevity!
Gut and hormone repair to balance your body from the inside out
Holistic health strategies that support your mental and emotional well-being
These programs don’t just hand you a workout plan and send you on your way, which is what you get most in a class environment.
These programs guide you with science-backed strategies, realistic nutrition, and ongoing support, which helps you feel powerful, energized, and confident again.
Ready to stop spinning your wheels? This is your moment.
How to Choose the Right Fitness Program
Not all programs are created equal. You want one that meets you where you are and pushes you forward without overwhelm. Here’s what to look for:
Customization - Your body is unique. Your program should be too.
Science-backed methods - No gimmicks, no fads. Just proven strategies.
Focus on hormone balance - Because your hormones affect everything.
Strength and fat loss combined - Not just cardio or dieting.
Support and accountability - You need a coach who cares and challenges you.
When you find a program that ticks these boxes, you’re set up for success. You’ll see real changes in your body and mindset. You’ll feel unstoppable.
What is the 3-3-3 Rule for a Workout?
Here’s a simple, effective rule to keep your workouts balanced and efficient: the 3-3-3 rule. It’s easy to remember and perfect for busy women who want results without spending hours in the gym.
3 sets of each exercise
3 different exercises targeting major muscle groups
3 times per week for consistency and recovery
This approach hits all the right notes. It builds strength, burns fat, and respects your body’s need for rest. Plus, it’s flexible. You can adjust the exercises based on your goals and fitness level.
Try this rule for a few weeks and watch your energy and strength soar. This is a no-nonsense way to get moving and stay motivated.
The Power of Consistency and Mindset
You know what separates those who succeed from those who don’t? Consistency, it’s not about being perfect. It’s about showing up day after day, even when motivation dips.
Here’s how to build that consistency:
Set small, achievable goals - Celebrate every win, no matter how small.
Create a routine - Make your workouts non-negotiable appointments.
Track your progress - Use a journal or app to see how far you’ve come.
Find your why - Connect your fitness to what truly matters to you.
Surround yourself with support - Join groups or programs that lift you up.
Mindset is everything. When you believe you can do this, you will. When you commit to yourself, nothing will stop you.
Take Action Now - Your Body Reboot Starts Today
Stop waiting for the “perfect” time. Stop doubting your ability to change. The time is now. You deserve to feel strong, vibrant, and confident in your skin.
Here’s your action plan:
Choosing a fitness program that fits your lifestyle and goals.
Commit to the 3-3-3 workout rule to build strength and burn fat.
Focus on hormone and gut health with nutrition that supports your body.
Track your progress and celebrate wins to stay motivated.
Join a supportive community that keeps you accountable and inspired, i.e, this is why working with a trainer is ideal.
Remember, this is about more than weight loss. It’s about reclaiming your power and living your best life.
Ready to take the first step? Let's connect and explore program options that are designed for you, who want real, lasting change.
You’ve got this. Let’s do it together.
Coach Patty
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