The Unapologetic Truth About Getting Fit After 40
Practical Steps to Lock In Discipline, Transform Your Routine, and Finally See Consistent Progress
The Health & Fitness Playbook is my unfiltered, practical guide to maintaining sub-19% body fat, staying strong, and navigating pre-menopause—all while balancing a demanding career and personal commitments. If you're a woman (or man) in your 40s and beyond looking for a sustainable approach to fitness, this is for you.
Each week, I answer one big question about fitness, body composition, nutrition, hormones, or mindset—based on my own experience juggling a demanding career and pre-menopause changes. No fads, just real talk.
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Today’s Question:
💡How Can I Build Healthier Habits After 40?
90% of people reading this will never pull this off.
Because they are waiting for motivation.
And yes, odds are high that one might still be clinging to the idea that a sudden burst of inspiration will turn one’s life around.
But here’s the hard truth: motivation is fickle. You feel it strong one day, and it ghosted you the next.
If you’re committed to changing that dynamic—if you truly want to be in the 10% who break the cycle—let me show you the only strategy that actually works: discipline.
And discipline is a skill you practice, not a spark of excitement you chase.
Why Most People Will Never Do This
They Overvalue “Feeling Good”
Waiting to feel energised or in the mood is a trap. If you only work out, eat well, or go for a walk when you’re “feeling it,” guess what? You’ll rarely do it.They Confuse Desire with Discipline
Sure, you desire to be fit or healthy. But desire alone doesn’t translate into daily, consistent action. Discipline is desire with a plan—and a dash of grit.They Crave Novelty Instead of Consistency
Programs promise shiny new routines every week, but the people who actually see results are the ones who do the same core habits over and over. It’s not flashy—and that’s exactly why most people drop off.
Proof This Problem Is Everywhere
My friend Samantha recently confessed over coffee that she’d spent the morning doomscrolling instead of doing the workout she promised herself the night before. She’s over 40, juggling a stressful job, teenage kids, and a never-ending to-do list.
Sound familiar?
Her intention was strong—she’s even tried a few fitness apps. But she admitted she never “feels like it.”
Why?
Because she’s waiting for motivation that simply doesn’t show up when life throws curveballs.
She’s not alone—and maybe you see yourself in that same situation. If so, read on.
How to Actually Develop Discipline (If You’re Serious)
1. Reduce Your Choices to One
Every morning, decide on a single action you will do, no matter what.
Not three, not five—just one.
Maybe it’s a 15-minute walk or a quick mobility routine. Committing to just one removes the mental overwhelm of “Should I do A or B or C?” You made your call yesterday, so today you just do it.
Key Insight: Less is more. Overcomplicating your plan leads to paralysis.
2. Carve Out Micro-Pockets of Time
Forget trying to conjure a perfect 60-minute workout block. That’s a fantasy for most of us. Instead, schedule micro-sessions: 10 minutes to walk, 5 minutes to stretch, 8 minutes to do bodyweight exercises. If you string together a few pockets of time, you’ll clock more movement than most people get in an entire day—without needing an hour-long chunk of motivation.
Key Insight: Smaller time commitments are easier to defend in your schedule and less likely to be skipped.
3. Embrace the “Boredom Edge”
One universal truth about success (in fitness, work, or anything else) is this: it gets boring. Doing the same squat variations, the same meal prep, or the same wake-up routine feels tedious. But here’s the secret—boredom is your best friend. Because once a habit becomes boring, it’s also automatic.
Key Insight: The Boredom Edge is exactly where discipline blossoms. If you can push past that itch for novelty, you’ll outlast the 90% who give up when things aren’t shiny and exciting.
4. Pre-Decide, Then Follow Through
Stop negotiating with yourself in the moment. If you wake up wondering, “Should I work out? Maybe tomorrow... "You’ve already lost. Pre-decide your actions the night before—clothes out, workout plan chosen, alarm set. Then, when the time comes, just follow the script. Motivation has zero say in the matter.
Key Insight: Eliminate the morning battle with yourself. When you take willpower out of the equation, discipline runs on autopilot.
5. Create Accountability That Stings (a Little)
Most people settle for soft accountability—like texting a friend, “I’m going to work out tomorrow!” That’s nice, but consider upping the stakes. For instance, if you don’t do your promised workout, you have to donate a small sum to a cause you don’t support. The idea is to make failing more painful than just getting it done.
Key Insight: Real accountability has consequences, which is why it works better than a pat on the back.
One Last Note (That Most Will Ignore)
Here’s the honest truth: even if you see the logic in these steps, chances are you’ll drift back to waiting for some magical motivational spark. That’s human nature. It’s easier.
But if you want to break away from the pack—if you want to be in the 10% who actually follow through and build a lasting routine—discipline is your only ticket.
Don’t overcomplicate it. Start with one action tomorrow. Keep it small, keep it simple, and embrace the boredom.
Because once you make discipline non-negotiable, all those “I’m too tired” or “I’m not in the mood” excuses evaporate. You don’t need to feel motivated to do it—you just do it.
Final Dare: Prove you’re not in the 90% who’ll read this and do nothing. Decide your one micro-action for tomorrow—right now. (Yes, this second. Seriously.) Jot it down. Set an alarm. Prepare what you need. Then, when tomorrow comes, don’t ask yourself if you’re motivated. You aren’t. But discipline doesn’t care. Follow through—and watch how that single decision shifts everything.
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Disclaimer
The content in this newsletter is for informational purposes only and does not constitute financial, investment, legal, or medical advice. Opinions expressed are those of the author and may not reflect the views of affiliated organisations. Readers should seek professional advice tailored to their individual circumstances before making decisions. Investing involves risk, including potential loss of principal. Past performance does not guarantee future results.
