The Secret Life of a Fit Pro

Day 150: The Next 40 Years

This feels like the natural evolution of the 40 for 40 series. It's the shift from “what I’ve learned” to “how I want to live.”

These goals are rooted in my lessons, my coaching energy, my fitness background, and the embodiment theme I'm working on this year. Mantra: less pressure, more alignment.

10 Goals for My Next 40 Years

1. Prioritize peace over proving.

I no longer want to spend my energy convincing people of my worth. I want to protect my peace, honor my boundaries, and move through life with confidence rooted in who I am.

2. Continue choosing consistency over perfection.

I want to keep building a life through small, intentional actions instead of waiting for perfect timing, perfect plans, or perfect conditions.

3. Treat my body with gratitude, respect, and care.

I want movement, nourishment, and rest to come from partnership—not punishment.

4. Embody the life I coach others to create.

I want my life to reflect the values, growth, honesty, and alignment I encourage in others.

5. Stay open to evolving.

I want to keep giving myself permission to change, pivot, relearn, and grow without guilt.

6. Protect my energy intentionally.

I want to become even more mindful of what fuels me, what drains me, and who I allow access to my space.

7. Choose joy more often.

I want to stop postponing joy for productivity and allow myself to fully experience the moments, people, and things that light me up.

8. Invest deeply in meaningful work and relationships.

I want to pour into the people, projects, and opportunities that align with my values and purpose.

9. Live with honesty and alignment.

I want my decisions, habits, and routines to reflect the life I say I want—not just the life that feels familiar.

10. Fully embody my next chapter.

I don’t want to simply talk about growth—I want to live it, model it, and move through the next 40 years as the fullest version of myself.

The first 40 years taught me who I've been. The next 40 are about fully becoming who I'm meant to be.

DAY 149: 40 LESSONS IN 40 YEARS

Here it is: the complete list of 40 lessons I've learned (and learned and learned) in my first 40 years.

Discipline will carry you when motivation disappears.

You don’t need to rush your becoming.

Consistency beats intensity every time.

You can outgrow versions of yourself without guilt.

Boundaries are a form of self-respect, not rejection.

Confidence is built through action, not waiting.

You don’t need permission to take up space.

Strength looks different in every season.

Progress isn’t always visible—but it’s always happening.

Comparison will rob you of your joy if you let it.

Saying “no” creates space for your “yes.”

You are allowed to change your mind.

Walking is underrated and wildly effective.

Small habits create big transformations.

Not every opportunity is meant for you.

Your energy is your responsibility.

You don’t have to prove your worth—you already have it.

Joy is a choice you can practice daily.

Showing up imperfectly beats not showing up at all.

You can hold gratitude and desire at the same time.

Your environment influences your outcomes—choose it wisely.

You don’t need to have it all figured out to begin.

What you do consistently matters more than what you do occasionally.

Your future is built by your daily decisions.

It’s okay to start over—as many times as needed.

The life you want requires honesty with yourself.

Investing in yourself always pays off.

You are allowed to want more—and go after it.

The most powerful thing you can do is embody the life you’re creating.

Your patterns are not permanent—they’re practiced.

You don’t need fixing—you need reflecting.

The right questions will change your life more than the right answers.

Avoidance delays the life you say you want.

You are not behind—there isn’t one perfect timeline.

Growth happens when you tell yourself the truth.

You can hold yourself accountable with compassion.

Your values are your internal compass—use them.

The version of you you’re becoming requires different choices.

You don’t need to be perfect to be impactful.

Day 148: 40 Lessons, Day 40

It's my 40th Birthday!!!!!! Saving the best for last.

You are allowed to honor your capacity without guilt.

I learned the term capacity at my last job that burned me out. Technically, it means the maximum (workmaxxx?) that you can hold or do.

It was introduced to me like this "Your capacity is higher than everyone else on the team, so I'm giving you more to handle." Wait, what?

This made me associate capacity with something negative. But it doesn't have to be.

If you understand your limits, and create boundaries around those, you are honoring your elected capacity and not the expectations of others. You don't have to be guilty for doing this. This is protecting yourself, allowing yourself to show up as the best version of you.

Coaching Question: Where are you overextending yourself and why?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 147: 40 Lessons, Day 39

You don't need to be perfect to be impactful.

Perfection is a myth. There's experienced, there's prepared, there's consistent, there's even adaptable.

Embracing your flaws is how you connect with others. I used to get overly upset if I messed up something, forgot something, had a choreo blunder. But now, I laugh it off and work to make sure I commit to learning it better for next time.

Coaching Question: Where is perfectionism holding you back from making a difference?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 146: 40 Lessons, Day 38

Avoidance delays the life you say you want.

Avoidance keeps us stuck. It's a protective reaction toward something. It's an aversion to change sometimes.

Sitting with discomfort, working through something, is often the best way to get you to your goal.

The life you want could be on the other side of discomfort. Don't avoid the hard stuff.

Coaching Question: What are you avoiding & what is it costing you?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 145: 40 Lessons, Day 37

Your patterns are not permanent, they are practiced.

"That's just the way things are" is not a valid reason. You're allowed to change things. Even if it feels impossible.

It's a pattern, not a practice. A practice is malleable, it can change. A pattern feels like sacred, but you have full control of it.

As a fitness professional, I'm a master behavior change specialist. Patterns are behaviors. You can make a change if you go all in.

Coaching Question: What pattern are you ready to interrupt?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 144: 40 Lessons, Day 36

You can hold gratitude and desire at the same time.

Two things can be true at the same time: wanting more and being content.

You're allowed to be so grateful for everything you have now and still want to grow.

I love where my fitness business is at the moment and I'm also anticipating growth in various ways.

I love what's happening now and I'm so grateful for it and I also am excited for what is coming.

Coaching Question: What are you grateful for, and what are you still calling in?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 143: 40 Lessons, Day 35

Strength looks different in every season.

Being strong can have so many different meanings.

For some, it might be the ability to get out of bed and get off the floor. For others, it might mean adding a certain amount of weight to a movement. And still for others, it might mean making it through a group class.

When I started embracing that strength has seasons, my workouts changed. No longer did I feel like I had to 'go hard or go home' or go 'balls to the wall' for every workout.

My workouts look different now. I don't prioritize the same types of movements in each season. I love that.

Coaching Question: What does strength look like for you right now?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 142: 40 Lessons, Day 34

Saying no creates space for your yes

I'm a fan of yes - positive creates more opportunities.

But sometimes, NO creates even better opportunities.

You have to decide what your priorities are with your goals. Do you want more opportunities or do you want the right opportunities?

I've found that saying no to 'free' or 'lower cost' opportunities makes space for the right price point for my offerings. It seems like it wouldn't work, and that first 'no' can feel especially hard, but it can be worth it.

Related: if it's not an easy and resounding YES, it's a no.

Coaching Question: What do you need to say in order to honor your priorities?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 141: 40 Lessons, Day 33

The most powerful thing you can do is embody the life you're creating.

Embody is my Word of the Year for 2026! It means to be a living example of something or to include something or make something concrete.

Using this word for the year means I want to exemplify, to live, the life I'm selling in fitness and wellness. Instead of "do as I say, not as I do," I'm working to be the living proof of my programming.

High energy vibes paired with consistent strength training, daily walking and mobility training, and mindful nourishment.

That's what we're going for this year.

Coaching Question: What would it look like to live as your next-level self today?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 140: 40 Lessons, Day 32

The version of you that you're becoming requires different choices.

If you are at Point A and want to get to Point B, something has to change.

Usually, it's something in your daily life. Even the smallest daily decisions can compound and move you toward something different.

For example, if you wanted to move more and be more mobile in general, that's something to work on every single day. Eventually, all the daily movement will equal better overall mobility.

Different choices = different results = new version of you.

Coaching Question: What choice would your future self make here?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 139: 40 Lessons, Day 31

Your values are your internal compass; use them.

Values are like Coaching 101. It's often the first session I'll have with a new coaching client.

Here's why.

Your values are the compass and guidebook to everything else. We have a coaching activity that articulates 3 core values.

My values are creativity, flexibility, and energy.

Anything that doesn't align with those values? Out.

Caveat: something might look like it doesn't align with those values, but I understand that it's a stepping stone, a way to get me toward those values.

Only you know your values and it's up to you to align toward them.

Coaching Question: Are your current choices aligned with your values?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 138: 40 Lessons, Day 30

You are allowed to want more & go after it.

I'll add - and not feel guilty about it. Two things can be true at the same time - you can enjoy what you have and want more.

I've worked in higher education my entire professional life. I see it here all the time, that people want to get advanced degrees, a new certificate, build skills, work toward something more.

And that's accepted - we even host celebrations in the form of graduation and ceremony.

But to want more otherwise? Oof. Why is that not accepted? It's like, 'you have enough.'

But guess what? YOU get to decide what is enough. YOU get to decide if you want more. There is more to this life and you deserve to have it.

Coaching Question: What do you truly want and what is holding you back?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 137: 40 Lessons, Day 29

Investing in yourself always pays off.

You are a worthy investment.

I don't like using words "never" and "always" but in this case, I'll make an exception.

You are ALWAYS worth the investment.

I love investing in my fitness profession, my education, my wellness, my health, and my hobbies. Every time I invest a little bit into one of these areas, everything else seems to fall into place. It's magical.

It's intentional, but we will call it magic!

Coaching Question: Where could you invest more deeply in your growth?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 136: 40 Lessons, Day 28

Your future is build by your daily decisions.

You can change your life with your daily actions. You can also influence your future self with the selections, actions, and decisions you make every day.

Want to be a runner? Start making the decision to run a little each day until it becomes so much a part of your life that you can't remember a time without it.

Want to move more? Start moving a little bit each day until it becomes part of your daily routine. Your future self moves every day.

Coaching Question: What decision today aligns with your future self?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 135: 40 Lessons, Day 27

Your environment influences your outcomes - choose it wisely.

You start to become like those in your circle. The five people closest to you? That's who you will become most like.

If you don't like it, it's time to make a shift. You don't have to ghost anyone (I would), but start making small daily shifts now. In a few weeks, months - you won't recognize yourself in that group.

If you want to be a certain type of way, if you want to work in a particular industry - get yourself in that space and start observing, interacting, listening, noticing.

Coaching Question: What in your environment needs to shift to support your goals?

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.

Day 134: 40 Lessons, Day 26

What you do consistently matters more than what you do occassionally.

One amazing workout will not help you reach your goals.

Small, focused workouts will help you.

It's about showing up as consistently as possible, not about going 'balls to the wall.'

The small pieces add up to something huge.

Coaching Question: What patterns are you reinforcing daily?

If you're interested in coaching around this question, I'm offering free 30 minute sessions in May 2026!

ABOUT THE SERIES

As I step into 40, I’ve been reflecting on the lessons that have shaped me—not just as a fitness professional or coach, but as an individual continuing to grow, evolve, and embody the life she’s creating.

These lessons weren’t learned overnight. They came through experience, challenge, consistency, and a whole lot of self-reflection.

So in honor of this milestone, I’m sharing 40 lessons I’ve learned in 40 years—along with a question for each one, because I don’t just want you to read them…I want you to see yourself in them.