Let’s get real—if you’ve hit your 30s and feel like your body’s changing, it’s not just in your head. You’re not just getting older… you’re losing muscle. And that’s kind of a big deal. 😰💪

Most people don’t realize that starting in your 30s, you can lose up to 3–8% of your muscle mass per decade. And if you're not doing anything to actively maintain or rebuild it? That decline only speeds up. By your 60s and beyond, it’s not just a little loss—it’s a slippery slope into weakness, fatigue, joint issues, and increased risk of falls or injuries.

And no, unfortunately, carrying your toddler around, doing laundry, or walking the dog doesn’t quite cut it as resistance training. (Love you, mama, but we need to do better.)

Why Muscle Matters More Than You Think

Muscle is about way more than looking toned in a tank top. It’s your body’s metabolic engine. More muscle means:

• A faster metabolism (yes, even at rest)

• Stronger bones and better posture

• Better balance and mo

  ...

Ok so hear me out. I’ve tried to put on muscle for years. Legit high protein diet, heavy weights, creatine supplements… the works 

However women don’t naturally “bulk up” due to estrogen- I’m sure there is some genetic freak or two out there exception to every rule- however the “bulky” women you see usually aren’t all natural.

Also after the age of 30-ish our muscle starts to decline roughly 5% every 10 years which is why strength training is so important!

But why should you start to workout BEFORE (aka during) your weight loss journey?

Because muscle burns fat! 

Yes muscle can take up 20% more mass than fat- this is why muscular people usually weigh a bit more than they apear. However their body fat percentage is lower than someone of roughly the same age, height and weight.

So since muscle burns fat, the more muscle I build the more it speeds up my metabolism and the more calories I burn off, therefore the faster I achieve my weight loss (I prefer inches not scale measure...

As hard as I try, I eventually get sucked into the social media scroll, and the more I do the more contradicting information I see. You should do this, you should do that, don't miss that, avoid this... it goes on and on, but what do I find to be one of the biggest lies in the fitness industry?!

If I could only pick just one (I think I smell a series coming through lol) I would start with this:

 One size fits all diet and workout plans 

We are not the same!

Nutrition and Fitness plans should take into account:

(In no particular order, at least most, ideally all, of these should be factored in)

1. Gender

2. Age

3. Weight (current and goal weight)

4. Goals

5. Activity levels

6. Lifestyle

7. Body type

8. Health imbalances 

9. Injuries

10. Health concerns

But I’m also going to add a little controversy with this one: 

Your diet plan should not be missing any major macros (protein, fats, carbs) for an extended period of time!!!!

This is why I loveeee to harp on ...