Redefining My Fitness Rules: Lessons in Fat Loss, Sleep, and Strength
After 20 years in fitness coaching, I’ve rethought just about everything—fat loss, strength training, sleep, and more. Here are the top 5 lessons that changed my approach—and how I built a practical, empowering routine that works.
I just listened to an eye-opening episode of the Sam Miller Podcast (highly recommend!) called 7 Things I’ve Changed My Mind On Over the Last 15 Years in the Health and Fitness Industry. It was a powerful reminder that real growth means learning, unlearning, and staying open to change.
That got me thinking—what have I changed my mind about in my own fitness journey and how I coach my clients? Today, I’m sharing the biggest shifts in my approach to fitness and nutrition. My goal? To inspire you to rethink what’s serving you—because progress often starts with letting go of old rules. And if you haven’t let go of any lately, it’s worth asking why.
1. Walking: The (Way) Underrated Game-Changer for Body Recomp
I used to dismiss walking as too easy to count as “real exercise.” It might be nice for older folks or beginners-but if it didn’t leave me breathless and drenched in sweat, I figured it wasn’t worth my time.
Turns out, I was very wrong. Walking is one of the most effective, accessible fat-loss tools out there. It burns more calories over time than people realize, keeps you in the fat-burning zone, and lowers stress (a sneaky fat-loss saboteur). And unlike more intense workouts, it won’t leave you ravenous or drained afterward. Check out my post here to see how I kept things super simple while getting leaner for vacation—no crazy workouts required.
Walking isn’t "settling"—it’s strategic. Consider it your fitness compound interest: small, consistent efforts that really add up. It’s why I make it a nonnegotiable to get my daily #sanitysteps in. So join me, lace up, and start moving!
2. Tracking Food: Data Points, Not a Moral Judgment
Early on, I thought a no-tracking-at-all approach would be the most appealing for clients. But over time, I’ve seen that tracking—when done right—helps people make progress faster without feeling obsessive or burned out.
That’s why we use “Snapshot Tracking” inside Balanced Body. It’s not about rigid rules or logging every bite forever—it’s a short-term tool for awareness. It helps clients spot the gaps between their habits and their goals, so they can make smarter, more intentional choices…without the all-or-nothing mindset.
Let me say, though - food tracking is not for everyone and you can make progress without it. In Balanced Body, we value autonomy, and never force anyone to do anything that doesn’t feel right to them.
If you are open to this, though, know that shifting your perspective around tracking takes time (thanks, diet culture 🙄), but once you see it as data—not judgment—it becomes empowering. Just check out what our clients have to say about the process here.
3. Sleep: The (Boring) Essential for Recovery and Fitness Success
I used to pride myself on waking up at the crack of dawn, no matter what, just to squeeze in a workout. Sacrificing rest wasn’t a big deal—nothing that a few (more than a few?) cups of coffee couldn’t fix.
Now I know better. Especially for women over 40, skimping on sleep just doesn’t cut it anymore. It’s the foundation of everything—energy, recovery, mental clarity, and even body composition goals. When we’re running on empty, cortisol spikes, hunger hormones go haywire, and muscle recovery slows way down. This throws our body off balance, making it much harder to lose fat, build muscle, and feel our best.
While some other fitness coaches push the 5 AM #nevermissamonday workouts, we’re over here reminding clients that sometimes more rest is the smarter choice—and that there are plenty of ways to train without running themselves into the ground. Not sure when to push and when to recover? We break it all down here.
These days, I prioritize my Zzzs (or at least try to, with two young kids in the mix). Because when you get your sleep in check, everything else falls into place so much more easily.
4. Fat Loss Goals and Body Positivity Can Coexist
For a long time, I avoided talking about fat loss because I didn’t want to reinforce the gross, diet-culture messaging that we’ve all been pummeled by for so long. And let’s be clear: the body positivity movement is super important, and body inclusivity MATTERS (check out My Commitment to Body Inclusivity and Equity statement HERE >> scroll down halfway).
But I’ve realized: many women do want fat loss—for all different reasons—and that’s okay. In Balanced Body, we support the power of "both/and": you can care about your weight and know your worth isn't tied to it. You can pursue changes for your health and confidence and still appreciate what your body is capable of. Check out this post to read more.
If people want fat loss, they’re going to seek it out—and let’s face it, there’s no shortage of sleazy “experts” out there ready to sell them unsafe, ineffective methods. That’s why I’ve finally embraced talking about it. If I can help people reach their goals in a way that’s sane, safe, and aligned with their values, I’m all in.
5. Smarter Strength Training: Check the Ego
When I first started working out, I thought being “fit” meant endless cardio. Then I discovered strength training, and it was a total game-changer. But I went all in—chasing heavier lifts and bigger PRs like they were the only markers of progress.
Here’s what I’ve learned: getting stronger shouldn’t be about grinding yourself into the ground every session. It should be about showing up with purpose, listening to your body, and challenging it safely. Remember - modifying isn’t a sign of weakness—it’s smart, strategic, and often how you get stronger in the long run.
Even “healthy” habits can become unhealthy if they turn into fixations (I reflect on this more HERE). Real progress isn’t about breaking down your body—it’s about building it up, one rep at a time.
Final Thoughts: Growing Means Adapting
Fitness shouldn’t be about rigid rules or chasing perfection—it should be about learning, adapting, and finding what works for you, now. And that’s exactly what you should expect from a coach, too.
The best coaches evolve. They stay on top of research, adjust based on real client results, and give you strategies that work today—not outdated trends (or what worked for them personally).
If this resonates, maybe it’s time for your next evolution. The Balanced Body Project will help you break old habits, embrace what works now, and build a sustainable routine that gets lasting results. February enrollment is open, but spots are limited. Apply HERE and join us!