Less than 24 hours remain until I compete in my local Spartan Deka — my first fitness competition in over 10 years. Here I am just a couple weeks away from my 40th birthday and have a decade more experience under my belt. I still feel those familiar butterflies and the same competitive fire. Yet, something feels different this time. It’s hard to pinpoint exactly what has changed. If I were to compare it to a coin, I might say that while the shine of my younger days isn’t as bright, there’s a newfound depth and resilience now. My body no longer feels in “mint condition”—my joints ache in unexpected ways, and this past year has brought injuries I never anticipated. So, what led me on this journey?
Just over a year ago, I found myself out of shape and feeling sidelined. The lingering effects of the COVID-19 pandemic had left me less active, and as the world slowly returned to normal, I noticed my body paying the price for prolonged neglect. By the beginning of 2024, I’d reached a tipping point and knew something had to change. I’ve always prided myself on being self-sufficient, but this time, I recognized that I couldn’t do it alone. That’s when I decided to reach out to my friend and former gym buddy, Darin.
The Mentorship and Guidance I Didn’t Know I Needed
I can’t speak for everyone, but exercising and lifting in my late 30s (and soon-to-be 40s) is a far cry from what it was in my 20s and early 30s. In those younger years, I often got away with poor form, and recoveries were much quicker. I could indulge in a burger and fries after a workout without it immediately wreaking havoc on my gut. However, as I restarted my fitness journey with Darin, I found that my progress unfolded in distinct phases, each teaching me new lessons about my body and approach to training (and life in general).
Strategy: Over-Exertion Isn’t Necessary
Recognizing that over-exertion is no longer a shortcut became a turning point in my training philosophy. When I told Darin I wanted to work out four to five days a week, he explained that it could be counterproductive. Instead, he stressed the importance of rest and recovery as essential components of my training success. Rather than pushing myself to extremes, I started focusing on proper techniques, form, and measured progress—an approach that respects my body’s current limits while still challenging it to grow stronger.
Even with this new focus, my journey was still a process of trial and error. Darin introduced me to a hypertrophy training program, and I loved it. I concentrated on building muscle size in the areas I worked most—my thighs, biceps, and back. However, just over six months into my training, I suffered a lower back sprain. On two separate occasions—once during a deadlift and once during a squat—I tweaked a tendon, each time sidelining me for about a week. Fortunately, with Darin’s guidance, we modified my workouts to focus on strengthening my lower back through traditional bodybuilding techniques before gradually returning to hypertrophy training.
Nutrition Matters: I Can’t Exercise My Way Out of a Bad Diet
This aspect of my journey has been—and still remains—the most challenging. Between operating a full-time business, looking after my niece and nephew two to three days a week (both under five), and caring for a young puppy in training, time is at a premium. With the added commitment of training three days a week, grabbing food “on the go” quickly became my default. However, I eventually learned the hard way that nutrition truly matters.
Although Darin’s primary focus is on weight programming and training, his advice as a friend has been invaluable throughout this journey. Some of his tips that have made a significant difference include:
Don’t Neglect Hydration
Yes, I know, this should be a no brainer. Yet, at least for me, hydration is often overlooked when life gets hectic. I am so use to starting my day with a large cup of coffee and diving straight to work, where I often neglect my water intake. While 100 ounces of water daily is ideal, I began with 64 ounces and gradually increased my intake. Now, I simplify matters by purchasing gallon jugs from the store and setting a goal to finish nearly an entire jug each day.
Caloric Deficits Matter, but Protein Intake is the Game Changer
Weight loss is ultimately about calories in versus calories out, but protein is the fuel that enables us to build muscle, get stronger, and lean out. Using Darin’s formula—1 gram of protein per kilogram of body weight—I set that as my daily protein goal. As a result, I’m now eating two to three times the amount I used to, but I prioritize quality food over empty calories.
Don’t Forget Your Veggies
Simple advice that has made a world of difference. I aim to include a “fistful” of vegetables at least twice a day. On days I forget, my gut pays the price for it. As I’ve grown older, I’ve come to fully appreciate the importance of fiber. I target 20 to 25 grams per day, and if I’m struggling to hit that number, I add two tablespoons of chia or flaxseeds to my daily smoothie.
Embrace a Little Help from Supplements
Living in the Midwest, the cold fall and winter months can make it challenging to get essential nutrients like Vitamin D. Added daily stressors also mean that my adrenals could use some support through a vitamin B complex. As we age, it’s important to “fill in the gaps” with supplements—although they shouldn’t replace food. This isn’t medical advice; the best approach is to consult your primary care physician about your vitamin and mineral levels. That said, these supplements have helped me feel less sluggish throughout the day and more energized to tackle my tasks.
Patience: Accepting the Ebbs and Flows of Life
In a world that constantly demands instant gratification, it’s all too easy to feel discouraged. About a month into my training program with Darin, I found myself frustrated—not hitting those one-rep max lifts like I used to in my 20s and early 30s. A few months later, after tweaking my back during a lift, disappointment crept in further. I began comparing myself to the 25-to-30-year-old version of me, even poring over old lifting journals filled with numbers from another era. I felt like a mere shadow of my former self.
It wasn’t until Darin helped me take a step back and see the bigger picture during a training session that my perspective began to change. He pointed out that the version of me from over a decade ago had her own flaws—such as poor form—and even though I haven’t recaptured my absolute peak strength, I’m still maintaining a high level of fitness. Remarkably, I don’t get as tired as quickly as I used to; for someone who has always hated cardio, my stamina is better than ever. Now, just two weeks shy of my 40th birthday, I can confidently say I’m the best version of myself. Ten years ago, I would not have expected myself to enter a Spartan-based competition!
These experiences have taught me to appreciate what I have. Challenges and setbacks are inevitable, but it’s our reaction to these hurdles that defines us. They can either make us or break us—and I refuse to let them defeat me.
Embracing My Journey
As I look back on this journey—from battling self-doubt to embracing new training methods and nutritional insights—I’ve come to realize that progress isn’t measured solely by personal records or lifting heavy. It’s measured by the strength we build in our minds and bodies, the lessons learned through setbacks, and the resilience that grows when life gets challenging.
While I may not have recaptured the sheer power of my early years, I’ve gained something equally valuable: improved stamina, smarter training, and a more sustainable approach to both fitness and life. Embracing patience, accepting the ebbs and flows, and knowing when to lean on trusted guidance have been key to becoming the best version of myself—both physically and mentally.
I invite you to take a moment and reflect on your own journey. What lessons have your challenges taught you? How have you redefined progress in your own life? Whether you’re just beginning your fitness journey or striving to push past a plateau, remember that every setback carries the seed of growth and every small victory builds towards lasting change.
Let’s continue to learn, evolve, and celebrate progress—no matter how incremental it may seem. After all, embracing the journey is the true victory in our pursuit of a healthier, more balanced life.
