5 Reasons We Need a Mindset Shift to Achieve Our Health Goals As We Age
Article Summary
As women (and men) age, their health and wellness needs change, and this is particularly true for those of us over 40.
Achieving health goals at this stage of life requires more than just diet and exercise; it also requires a mindset shift. In this article, we explore five reasons why women over 40 need a mindset shift to achieve their health goals.
Kathie gives some of her expert advice as a Certified Specialist in Older Adult Fitness as well as her personal experience as a woman at almost 60 years young.
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Introduction
As women (and men) get older, their health and wellness needs evolve. This is particularly true for those of us over the young age of 40. I myself am 57 years young and have been training older adults for 20-plus years now!
You may be juggling multiple responsibilities and experiencing hormonal changes that can impact your physical and mental health.
Kathie’s Experience
I know a thing or two about juggling multiple responsibilities. I am the Fitness and Wellness Director at OCuSOFT, I have my own business where I offer coaching for those in need of fitness, growth mindset, healthy habits, and more, and I have a consulting business where I offer Corporate Wellness on the consulting level.
I also know a thing or two about experiencing hormonal changes that can impact your physical and mental health.
But I have studied these hormone imbalances and effects of aging on the body and mind through my continuing education for fitness. I have practiced all those fun fitness and mindset on myself and here’s what I have found. At 57 years young (almost 58, I am the age as the Super Bowl so google that if you are reading this after 2023.)
Things Kathie has learned as an expert certified fitness trainer with 20+ years experience:
Cardiovascular exercise is a must. HIIT (high intensity <for you> interval training) at 25-65% max levels is key to maintaining stamina, endurance, and health.
Strength training with supersets. Strength training must include all muscle groups and should revolve around your posture.
Mindset is a MUST! Create affirmations and convince your subconscious that you will not fall victim to any of life’s so-called circumstances. So-called aging circumstances like nasty menopause.
While diet and exercise are important components of a healthy lifestyle, achieving health goals also requires a mindset shift. And mindset is one of the main things I coach and from a sports psychology perspective at that!
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In this article, we'll explore five reasons why women over 40 need a mindset shift to achieve their health goals.
Shifting Focus from Appearance to Health
Many women over 40 may have spent years focusing on appearance and weight loss. However, as women age, their health needs become more complex.
Rather than focusing solely on appearance, women over 40 need to shift their focus to overall health and wellness. This includes prioritizing exercise, nutrition, stress management, and mental health.
I can’t stress this enough. I see so many women (and men) over 40 stressing the fact that they think they need to lose weight. This is not true. In fact, if they weighed what they think they wish they weighed they’d look unhealthy, gaunt, and even have more wrinkles than they have now. Weight loss is not important as we age.
Your health is important. Instead of focusing on the scale or your diet, focus on how you feel.
How much energy do you have?
How sharp is your mind?
And is your endurance enough to get you through a busy day?
With the type of exercise that I teach, you will easily have all of the above. Your good brain chemicals flow! You will have the energy to get through your day. And your endurance is enough to keep you going on the most stressful of days! Learn more about that here!
2. Embracing the Aging Process
Aging can be difficult, but it's also a natural part of life. Women over 40 need to embrace the aging process and shift their mindset from fear of aging to acceptance and celebration of the changes that come with it.
Aging is a fact of life. But so many fear the aging process. What blows my mind is hearing the late 20 or 30-something women complain about aging. They think they need Botox - already?! And they gripe about the baby weight that would go away naturally if they just took care of their fitness and wellness goals.
This includes understanding that the aging process may require modifications to exercise routines and nutrition plans. Another thing I see is they enroll in these crazy fitness classes like CrossFit. OMG don’t even get me started on the Crossfit athletics. Let’s just say orthopedic surgeons are thanking the inventors of Crossfit for their many vacation homes!
Don’t get me wrong there is a time and a place for CrossFit but a client who is in their 30s, 40s, 50s+ coming from the couch to the gym is not a good fit for CrossFit.
3. Building Confidence and Resilience
Building confidence and resilience is essential for achieving health goals. Women over 40 may face unique challenges, such as negative self-talk and a lack of confidence in their abilities.
Self-talk is one of the things I coach in all programs I teach. We talk to ourselves more than we talk to anyone else. Have you ever seriously listened to your self-talk? I mean really listen to it.
More than likely that self-talk is not something you would even say to your best friend or even your worst enemy for that matter. It can be disempowering and can end up hurting you in the long run.
Stick around to the end, I include affirmations that you can start saying to yourself instead of that negative self-talk. These affirmations have the power to transform your mind so that you can start talking to yourself in a more empowering way.
By shifting our mindset to one of self-acceptance and resilience, we can easily build the confidence we need to tackle our health goals. You know finding the motivation to exercise in the first place. It’s kind of like a double-edged sword. We think we don’t want to exercise because we are tired but it gives us that energy we need to get better and feel fantastic!!
4. Prioritizing Self-Care
Self-care is essential for overall health and wellness, but it's often neglected by women over 40 who are juggling multiple responsibilities. Self-care is any activity that is intentionally done to support your physical, emotional, and mental well-being.
Here are 20 examples of self-care that you can try today:
Taking a warm bath or shower
Going for a walk in nature
Practicing yoga or meditation
Getting a massage or other type of bodywork
Engaging in a creative hobby, such as painting or writing
Listening to music or a guided relaxation
Reading a book or watching a movie
Spending time with loved ones
Cooking a healthy meal or trying a new recipe
Getting enough sleep and rest
Practicing gratitude and positive thinking
Setting boundaries and saying no when needed
Taking breaks from work or technology
Seeking therapy or counseling when needed
Engaging in physical activity, such as running or weightlifting
Treating yourself to a spa day or a special treat
Spending time in silence or reflection
Practicing self-compassion and self-forgiveness
Trying aromatherapy or other relaxation techniques
Saying affirmations or practicing positive self-talk (be sure to check out the affirmations listed below)
Self-care is a personal practice, and what works for one person may not work for another. The key is to find activities that support your well-being and make them a regular part of your routine.
By shifting our mindset to prioritize self-care, we can reduce stress, improve mental health, and feel more energized and motivated to achieve our health goals.
5. Creating a Growth Mindset
A growth mindset is essential for achieving health goals. Rather than viewing setbacks as failures, women over 40 need to shift their mindset to view them as opportunities for growth and learning.
I have a few favorite books on shifting this mindset and finding gratitude in setbacks:
The Obstacle is the Way by Ryan Holiday
Man’s Search for Meaning by Victor Frankl
Mindset The Psychology of Success by Carol Dweck
Letting Go by Dr. David Hawkins
This includes understanding that achieving health goals is a journey and that setbacks and challenges are a natural part of the process.
Conclusion
Achieving health goals requires more than just diet and exercise. Women and men over 40 need to shift their mindset to prioritize overall health and wellness. We can easily:
Embrace the aging process
Build confidence and resilience
Prioritize self-care
And create a growth mindset.
By making these simple mindset shifts, women and men at any age can achieve their health goals and live their best lives.
Affirmations
Here are some affirmations inspired by his work that can help understand and instill the reasons why women and men over 40 or at any age need a mindset shift to achieve their health goals:
"I am worthy of investing in my health and wellness because it's essential for my overall well-being."
"I embrace the aging process and the changes that come with it, and I am grateful for the wisdom and experience it brings."
"I am capable of achieving my health goals, and I trust in my abilities to make it happen."
"I am committed to creating a healthy lifestyle that supports my physical and mental health, and I prioritize self-care as an essential part of that lifestyle."
"I view setbacks and challenges as opportunities for growth and learning, and I use them as stepping stones to achieve my health goals."
"I am strong and resilient, and I can overcome any obstacles that come my way on my health journey."
"I am grateful for my body and all that it does for me, and I treat it with love and respect by nourishing it with healthy food, exercise, and rest."
"I believe in the power of a growth mindset, and I am committed to constantly learning and improving as I work towards my health goals."
"I am worthy of prioritizing my health and wellness, and I make it a non-negotiable part of my daily routine."
"I am confident in my ability to achieve my health goals, and I trust that by shifting my mindset, I can create a healthy and fulfilling life."
"I trust that my body has the innate ability to heal itself, and I take proactive steps to support my body's natural healing processes."
"I am worthy of investing time and energy into my health and wellness journey, and I prioritize self-care as an essential part of that journey."
"I embrace change as an opportunity for growth and transformation, and I view my health goals as an opportunity to create positive change in my life."
"I am committed to making choices that support my physical and mental health, and I trust that these choices will lead me towards my health goals."
"I release limiting beliefs and self-doubt that may be holding me back from achieving my health goals, and I embrace a growth mindset that allows me to reach my full potential."
"I am grateful for my body and all that it does for me, and I treat it with love and respect by nourishing it with healthy food, exercise, and rest."
"I view exercise and physical activity as a way to honor and care for my body, rather than as a punishment for not meeting certain standards or expectations."
"I recognize that my health journey is unique to me, and I trust that by listening to my body and intuition, I can make choices that are right for me."
"I surround myself with people who support and uplift me on my health journey, and I let go of relationships that do not serve my highest good."
"I am worthy of living a life filled with energy, vitality, and joy, and I commit to taking action towards achieving this vision for myself."
By incorporating these affirmations into your daily routine, you can begin to shift your mindset and understand why a mindset shift is essential for achieving your health goals.
Remember, mindset is a powerful tool, and by using these affirmations, you can create a positive and empowering mindset that will help you achieve your health goals and live your best life.
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