44 and Finally Fit: Fitness Coach Reveals How She Conquered Years of Struggles and Achieved the Best Shape of Her Life!

Achieving the best shape of your life doesn’t happen overnight. For this fitness coach, it took years of trial and error, overcoming struggles, and finally committing to healthier habits that led her to the fittest version of herself at 44.

It was all about making small, consistent changes to her lifestyle, diet, and mindset. Today, she’s in the best shape of her life, and she’s sharing the exact steps that helped her get there, so you can too.

1. Prioritize Protein Over Carbs

One of the most significant changes she made was shifting from a high-carb diet to a high-protein one.

For years, she relied on carbohydrates like pasta, bread, and rice to fuel her workouts, but she noticed it wasn’t helping her build muscle or maintain her energy.

Switching to a high-protein diet helped her gain lean muscle and feel fuller for longer, reducing cravings and stabilizing her blood sugar levels.

Protein is also essential for muscle recovery, which helped her improve performance in the gym.

She made sure every meal included a high-quality protein source, whether it was lean meats, fish, or plant-based proteins.

2. Skip High-Calorie Tortillas and Opt for Lettuce Wraps

Carb-heavy tortillas and bread were staples in her diet for years. But she realized that they were causing bloating and contributing to weight gain, especially when paired with high-calorie fillings.

By switching to lettuce wraps, she not only cut out refined carbs but also boosted her intake of fiber and vitamins. Lettuce wraps are low in calories, yet provide a satisfying crunch, making them a perfect alternative for tacos, wraps, or sandwiches.

This swap helped her keep meals lower in calories, while still enjoying the same flavors and textures. Plus, the added fiber from the lettuce helps with digestion.

3. Swap Pasta for Zucchini Noodles

For years, pasta was a weekly comfort food, but it was high in carbs and often left her feeling sluggish. To cut back on carbs and refine her diet, she began replacing traditional pasta with zucchini noodles (or “zoodles”).

This low-carb alternative allowed her to enjoy pasta-like meals without the blood sugar spikes and post-meal sluggishness. Zucchini noodles are also a great source of fiber, helping with digestion and keeping her fuller for longer.

They pair perfectly with her favorite sauces and toppings, making them an excellent way to cut calories and increase vegetable intake without sacrificing flavor.

4. Ditch High-Calorie Chips for Veggie Chips or Popcorn

Snacking was one of her biggest struggles, particularly with high-calorie foods like chips, cookies, and Cheetos. While these snacks were convenient, they weren’t doing her body any favors.

She swapped out calorie-dense snacks for veggie chips or air-popped popcorn, both of which are lower in calories and offer more nutrients.

Veggie chips, often made from kale or sweet potatoes, provide vitamins and minerals that chips don’t, while air-popped popcorn is a great source of fiber and is naturally low in calories.

These swaps kept her satisfied between meals without derailing her fitness goals or adding excess sugar and unhealthy fats.

5. Replace Ice Cream with Greek Yogurt or Chia Pudding

Ice cream had always been her go-to treat, but the sugar and dairy content was working against her fitness goals. Instead of giving up dessert altogether, she found healthier alternatives like Greek yogurt or chia pudding.

Greek yogurt, especially the unsweetened variety, is a great source of protein and probiotics, which aid digestion and gut health. Chia pudding, made from chia seeds and almond milk, provides healthy fats and fiber.

By incorporating these treats into her diet, she was able to indulge without the guilt or the sugar crash, helping her stay on track while still satisfying her sweet tooth.

6. Lean Ground Turkey vs. Lean Ground Beef

For her protein-packed meals, she used to rely on fatty cuts of meat, including regular ground beef. However, she found that the high saturated fat content wasn’t aligning with her goal of getting lean and toned.

She switched to lean ground Turkey, which is lower in fat while still being rich in protein and iron. Lean ground turkey is also versatile and can be used in a variety of meals like tacos, chili, or burgers without the extra calories.

This simple swap helped her maintain a healthy weight while still enjoying the richness of turkey in her meals.

7. Don’t Skip the Gym: Make It a Habit

For years, she struggled with staying consistent at the gym. It wasn’t until she made a conscious effort to create a fitness routine that fit into her lifestyle that things began to change.

Instead of seeing workouts as something to “fit in” when convenient, she started treating them as non-negotiable appointments.

She made the gym a priority, scheduling her workouts just like any other important task. Whether it was strength training, cardio, or flexibility exercises, she made time for it consistently.

Over time, this regularity paid off, leading to increased muscle tone, endurance, and energy.

8. Learn to Balance Your Workouts

After a few months of consistently hitting the gym, she realized the importance of balance. While strength training was essential for building lean muscle, it was important not to neglect cardio and flexibility.

She started to mix weight training, aerobic exercises, and stretching into her weekly routine. This balance helped her avoid plateaus, improved her cardiovascular health, and enhanced her overall mobility.

By not focusing exclusively on one aspect of fitness, she was able to improve her muscle mass, heart health, and flexibility, leading to a more well-rounded, functional body.

9. Practice Portion Control

One of the most critical changes she made was learning portion control. Instead of overeating or mindlessly snacking, she focused on eating smaller, more balanced portions throughout the day.

She used measuring cups, food scales, and mindful eating techniques to ensure she wasn’t consuming more than her body needed. She focused on filling her plate with lean proteins, vegetables, and healthy fats, and tried to limit carbs to smaller portions.

Practicing portion control allowed her to enjoy all the foods she loved without going overboard, helping her maintain her weight while still fueling her workouts.

10. Find Healthy Swaps for Cravings

Overcoming cravings is a significant part of any fitness journey. Instead of succumbing to junk food or sweets, she began experimenting with healthier alternatives.

For example, when she craved something sweet, she reached for dark chocolate instead of candy, which satisfied her craving for something indulgent without the added sugar. She also swapped sugary snacks for fruit, which provided natural sweetness and fiber.

By making these simple changes, she could manage her cravings without sacrificing her health goals. Finding healthy swaps for her favorite indulgences allowed her to stay on track without feeling deprived.

11. Say Goodbye to Sugar-Laden Drinks

Sugary drinks were a major contributor to her struggles with weight and energy levels. She replaced sodas, sugary lattes, and store-bought juices with water, herbal teas, and homemade smoothies.

These drinks provided hydration without the added sugar or empty calories. She also started incorporating protein smoothies made with whey protein, spinach, and berries into her daily routine, which helped her meet her protein goals while staying energized.

This switch eliminated the blood sugar crashes that came from sugary drinks, leaving her feeling more consistent energy throughout the day.

12. Meal Prep to Stay on Track

Meal prepping became a game-changer for her fitness journey. By planning her meals ahead of time, she could avoid making unhealthy food choices when she was hungry or pressed for time.

On Sundays, she would prepare batches of healthy meals like grilled chicken, roasted vegetables, and quinoa for the week.

She would portion them out into containers, making it easy to grab a healthy meal on the go.

This not only saved her time but also ensured that she always had healthy, balanced meals available, preventing her from reaching for quick, unhealthy snacks.

13. Focus on Whole Foods, Not Processed Ones

The coach switched from eating processed, packaged foods to focusing on whole, nutrient-dense foods.

Processed foods often contain added sugars, unhealthy fats, and artificial ingredients that can slow down progress and harm overall health.

By prioritizing foods like fresh fruits, vegetables, whole grains, and lean proteins, she noticed improved digestion, energy levels, and skin health.

This shift made her feel more vibrant and nourished, and her body began to respond positively to the cleaner, more natural approach.

She found that whole foods kept her full longer and helped maintain a balanced weight.

14. Track Your Progress, Not Just the Scale

For years, she obsessively tracked her weight, but it wasn’t until she stopped relying solely on the scale that her mindset shifted.

She realized that progress wasn’t just about the number on the scale—it was about how she felt, her strength, and her overall well-being.

She began to track other measures like muscle gain, energy levels, and how her clothes fit.

This holistic approach kept her motivated and focused on her journey, rather than stressing over the fluctuations in weight.

Measuring progress in multiple ways helped her appreciate the small, positive changes in her body.

15. Don’t Be Afraid to Rest

Initially, she overdid it in the gym, thinking that more exercise would lead to faster results. However, she soon realized that rest and recovery were just as important as workouts.

She incorporated 1-2 rest days per week to allow her muscles to repair and rebuild. These recovery days helped.

Featured Image Photo Credit: @loseitwithnat