I got some good rides in early last week. I especially enjoyed our challenging group ride on Tuesday up in the hills East of Gilroy. This doesn’t have any really long climbs, just lots of them. I was getting tied towards the end, with electric assist (on my upright). So I was impressed by those without assist who toughed it out. I learned an amusing new term for bikes without assist- “acoustic bikes”.
Later in the week, around Thursday, I started feeling a little under the weather. It is hard to tell if this is just allergies this time of year but then I started also getting the symptom of chills and night and then a slight fever, so I’m assuming it’s a cold. By yesterday I was feeling a bit better so hopefully I’m kicking it. So for a few days up till yesterday I just did easy local rides. I also do Yoga and stretching at night for relaxation and I keep that up unless I get really ill. I’ll resume longer and harder riding along with strength training soon. Setbacks like this don’t bother me like they used to, especially when I’m not in training for anything in particular.
Coyote Lake from the end of Coyote Lake DriveTaking a Break Near the Coyote Lake Dam on Tuesday’s Ride
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
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Overcoming Trauma Through Fitness: For women over 40, embarking on a fitness journey can feel like an uphill battle, especially when past trauma from the past casts a shadow over motivation, energy, and self-worth. Trauma can disrupt your body’s stress response, making weight loss, muscle building, or even sticking to a routine feel impossible. But here’s the empowering truth: with the right trauma-informed tools and strategies, you can overcome these barriers and transform your body and mind.
At Hitch Fit, our Strong & Fit Over 40 program, led by fitness expert and Trauma & Resilience Life Coach Diana Chaloux-LaCerte, helps women, just like you, reclaim their strength and confidence. Trauma from your past may have held you back from truly achieving your fitness goals, but that doesn’t have to be the case for your future. Overcoming Trauma through fitness and self-regulation skills is possible.
In this article, we’ll explore how trauma impacts fitness, share inspiring stories of women over 40 who’ve triumphed, and provide research-backed tips to guide you. Ready to heal and thrive? Let’s begin!
How Trauma Impacts Your Fitness Journey
Trauma, whether from childhood, relationships, or life events, leaves a lasting imprint on the body and brain. It dysregulates the nervous system, elevating cortisol and triggering a “fight, flight, or freeze” response that can sabotage fitness goals. A 2018 study in Psychoneuroendocrinology found that trauma survivors often experience heightened stress responses, leading to increased fat storage and reduced exercise adherence (Kiecolt-Glaser et al., 2018). For women over 40, this is compounded by hormonal shifts like declining estrogen, which can amplify fatigue, anxiety, and weight gain (Karvonen-Gutierrez & Kim, 2020).
Common challenges include:
Low Motivation: Trauma can sap energy, making workouts feel overwhelming.
Emotional Eating: Stress may drive cravings for comfort foods, derailing nutrition.
Self-Doubt: Negative self-perception can erode confidence to start or sustain fitness.
Physical Tension: Chronic stress from trauma can cause muscle tightness or pain, hindering exercise.
Yet, these obstacles are not permanent. With a trauma-informed approach—emphasizing safety, empowerment, and gradual progress—fitness becomes a powerful tool for healing and transformation.
Inspiring Transformations: Women Over 40 Healing Through Fitness
At Hitch Fit, we’ve witnessed women over 40 overcome trauma’s grip through our Fitness programs. Their stories inspire hope:
Shana, 42, carried the weight of past trauma from losing her daughter, and 50 extra pounds. Feeling stuck and defeated, she joined our program. With trauma-informed coaching, strength training, and nutrition guidance, Shana lost 50 pounds, built strength and resilience and started to step forward in life.
Marsha, 54, faced deep emotional wounds from trauma that left her disconnected from her body. Through our program’s gentle, trauma-sensitive workouts and personalized support, she lost nearly 20 pounds, gained strength, and found fitness as a part of her path to healing.
Jessica battled anxiety rooted in trauma, which made exercise intimidating. Our trauma-informed approach helped her embrace movement as medicine. She lost 20 pounds, overcame anxiety, and now thrives with a healthy lifestyle.
These women prove that trauma doesn’t have to define your fitness journey. With the right support, you can rewrite your story.
The Science: How Fitness Helps Heal Trauma
Exercise is a proven ally in overcoming trauma’s effects, particularly for women over 40. Here’s what research shows:
1. Regulates the Nervous System
Trauma often leaves the nervous system in overdrive, but exercise can restore balance. A 2020 study in Frontiers in Psychology found that regular physical activity, especially strength training and aerobic exercise, reduces cortisol levels and enhances vagal tone, promoting calm and resilience (Thoma et al., 2020). This helps women feel safe and grounded in their bodies.
2. Boosts Mood and Reduces Anxiety
Trauma can fuel anxiety and depression, but exercise counters this. A 2019 meta-analysis in Journal of Psychiatric Research showed that moderate-intensity exercise, like walking or resistance training, significantly reduces anxiety symptoms in trauma survivors (Stubbs et al., 2019). Endorphins from workouts act as natural mood-lifters.
3. Enhances Body Awareness and Confidence
Trauma can disconnect you from your body, but movement rebuilds that connection. A 2021 study in Body Image found that strength training improves body image and self-esteem in women over 40, helping them feel empowered (Anderson et al., 2021). This is key to overcoming self-doubt.
4. Supports Weight Loss and Hormonal Health
Trauma-driven cortisol spikes can lead to weight gain, especially during perimenopause. A 2022 study in Obesity confirmed that resistance training combined with aerobic exercise reduces visceral fat and improves insulin sensitivity in women over 40 (Hunter et al., 2022). This supports both physical and emotional health.
5 Trauma-Informed Fitness Tips for Women Over 40
Ready to start your journey? Here are five research-backed, trauma-informed strategies to succeed:
1. Start Small with Gentle Movement
Trauma can make high-intensity exercise feel overwhelming. Begin with low-impact activities like walking or bodyweight exercises (e.g., modified squats) to build confidence. A 2020 study in Trauma, Violence, & Abuse recommends gradual exposure to movement for trauma survivors (Nguyen et al., 2020). Our Strong & Fit Over 40 program starts where you are, ensuring safety and progress.
2. Prioritize Strength Training for Empowerment
Strength training builds physical and mental resilience. Aim for 2-3 sessions per week with exercises like lunges or dumbbell rows. Diana, your trauma-informed coach can design workouts to make you feel strong without triggering stress responses.
3. Nourish Your Body with Intention
Emotional eating is common with trauma, but balanced nutrition helps. Focus on 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle and stabilize mood (Morton et al., 2018). Our Strong & Fit over 40 program includes trauma-sensitive meal plans to foster a healthy relationship with food.
4. Practice Self-Regulation Techniques
Incorporate breathwork or mindfulness before workouts to calm the nervous system. A 2019 study in Complementary Therapies in Medicine found that diaphragmatic breathing reduces stress in trauma survivors (Hopper et al., 2019). We weave these practices into your fitness routine for holistic healing.
5. Work with a Trauma-Informed Coach
A coach who understands trauma is essential. A 2021 study in Health Psychology found that personalized coaching doubles adherence to fitness goals in trauma survivors (Smith et al., 2021). OurStrong & Fit Over 40 program, led by Coach Diana, a certified Trauma and Resilience Life Coach, offers empathetic, tailored guidance to help you thrive.
Why Strong & Fit Over 40 is Your Path to Healing
TheStrong & Fit Over 40 program at Hitch Fit is uniquely designed for women over 40 navigating trauma and hormonal changes. With a trauma-informed approach, we offer:
Safe, Personalized Workouts: Strength and cardio plans that respect your nervous system and build resilience.
Trauma-Sensitive Nutrition: Meal plans to nourish your body and mind without stress.
Empathetic Coaching: One-on-one support from Coach Diana, who integrates trauma-informed strategies to empower you.
Community Connection: A supportive network of women who understand your journey.
Like Shana, Marsha, and Jessica, you can transform your body and heal from within.
Start Your Healing Journey Today
Trauma may have shaped your past, but it doesn’t have to define your future. Women over 40 are rewriting their stories through fitness, and you can too. Join the Strong & Fit Over 40 program at Hitch Fit and let our trauma-informed coaching guide you to a stronger, more confident you. Visit Hitch Fit to learn more and take the first step toward healing and transformation!
References:
Anderson, C., et al. (2021). Strength training and body image in midlife women. Body Image, 38, 208-215.
Hopper, S. I., et al. (2019). Effectiveness of diaphragmatic breathing for reducing stress in trauma survivors. Complementary Therapies in Medicine, 47, 102192.
Hunter, G. R., et al. (2022). Exercise and metabolic health in women over 40. Obesity, 30(4), 789-797.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Kiecolt-Glaser, J. K., et al. (2018). Stress, inflammation, and metabolic dysfunction in trauma survivors. Psychoneuroendocrinology, 97, 1-9.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Nguyen, P., et al. (2020). Physical activity interventions for trauma survivors. Trauma, Violence, & Abuse, 21(5), 987-1002.
Smith, J., et al. (2021). Coaching interventions for trauma survivors: A meta-analysis. Health Psychology, 40(6), 412-421.
Stubbs, B., et al. (2019). Exercise interventions for anxiety in trauma survivors. Journal of Psychiatric Research, 112, 70-78.
Thoma, M. V., et al. (2020). Exercise and nervous system regulation in trauma survivors. Frontiers in Psychology, 11, 1234.
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Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.
At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.
In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.
Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.
Supplement Overload
The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.
Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.
Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.
If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.
Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.
Identifying Your Fitness & Nutrition Goals
Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?
The answer lies in assessing your personal fitness profile and understanding what your body really needs.
Self-Assessment: What Do You Really Need?
Start by asking yourself a few critical questions:
How active am I on a daily basis?
What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
Do I have any dietary gaps that supplements could help fill?
Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?
Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.
Your Fitness Profiles
Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.
Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.
Simple Supplement Solutions by Fitness Profile
Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.
Basic Nutrients
For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.
Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.
Always Active (Minimal Support and $)
If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:
Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.
Casual Competitor (Medium Support and $$)
If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:
Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)
Peak Performer (Max Support and $$$)
For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:
BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)
Real-Life Case Study: Sarah’s 8-Week MIPS Experience
Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.
Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.
Results:
Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.
Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.
Sourcing the Best Supplements
Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:
Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.
Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.
In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.
Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.
Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.
Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.
Author Bio
Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.
With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.
FAQ
What are the best supplements for women?
The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.
How do I know which supplements are right for me?
Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.
What should I look for when sourcing supplements?
Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.
Are natural sleep supports effective without melatonin?
Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.
