Couverture de 31 - Stop Overtraining: How to Build Strength, Confidence & Longevity

31 - Stop Overtraining: How to Build Strength, Confidence & Longevity

31 - Stop Overtraining: How to Build Strength, Confidence & Longevity

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 Welcome back to Collective Guidance with your host, Charla Goodnight. In Episode 31, Charla sits down with Fatima Leite—nationally recognized personal trainer, two-time Pro card winner, and founder of Blessed Bodies Training—for a grounded, empowering conversation about strength, sustainability, and self-honoring fitness (especially for women navigating the 35–55 season and beyond). Fatima shares how her journey from lifting weights in her early twenties to competing at an elite level shaped her philosophy today: fitness isn't just aesthetics—it's alignment, confidence, nervous system support, and building a body that can carry you through life with power and ease. If you've been overwhelmed by fitness noise, stuck in "more is more," or unsure how to train during perimenopause, this episode brings you back to what actually works: the foundation. In This Episode, You'll Learn Why strength training is the #1 priority for women 35–55+What progressive overload really means (and why it's the missing piece for most people)How training should change during perimenopause/menopause (hint: recovery matters more than ever)Why less is more in midlife—without losing resultsHow mobility protects your joints and improves performance (and why it's non-negotiable)The role of nervous system regulation (mini breathwork + meditation) in long-term resultsThe biggest nutrition misconceptions women carry from diet cultureA simple, sustainable "go-to menu" approach to meal planningHow to measure progress beyond the scale using consistency + performance markers Key Takeaways Strength training comes first Fatima's rule is simple: if you can only do one thing, make it strength training—ideally 3 days per week—because it supports muscle maintenance, confidence, longevity, and resilience as you age. If you're not progressing, your body won't change A major reason people don't see results? They lift the same weights, the same way, every time. Fatima breaks down progressive overload in real terms—more weight, more reps, or more sets—as long as your form and safety stay solid. 3) Midlife training requires more listening (not more pushing) Fatima explains why the intensity and rigidity that "worked" in earlier decades can backfire during perimenopause: stress, poor sleep, and inadequate recovery can amplify symptoms and stall progress. The win is in strategy and sustainability, not extremes. 4) Mobility is how you "prepare the body for the load" Mobility isn't optional—it's the prep that helps reduce tightness, improve movement quality, and protect joints so you can lift well and stay consistent. 5) Nutrition foundations > confusing trends Fatima emphasizes two key anchors before worrying about anything complicated: Protein Fiber And a truth many women need to hear: most are undereating, especially after years of diet culture. Episode Highlights (Timestamps) 00:00 – Welcome + who is Fatima Leite 02:00 – Fatima's fitness journey: consistency, control, and competing 06:30 – Confidence + self-honoring discipline as part of fitness 07:45 – Training then vs. now: perimenopause, recovery, and "less is more" 09:10 – Major setbacks after having a child and building a sustainable system 11:15 – What women 35–55 should prioritize: strength training first 12:35 – Progressive overload explained (weight, reps, sets) 16:00 – Cardio: when it helps and when it's too much 18:50 – Mobility: why it matters and how it supports joints + performance 22:20 – Breathwork + nervous system reset inside her program 24:30 – Perimenopause discomfort + inflammation: return to foundations 30:15 – Nutrition misconceptions: protein, fiber, and eating enough 33:30 – Simple meal structure: the "go-to menu" method 38:00 – Measuring success beyond the scale 42:00 – Motivation + consistency: start small, stay focused 45:30 – How to work with Fatima + Nourish program info Memorable Quotes "Strength training should be your number one priority." "Less is more—especially in this stage of life." "Build the foundation first. Don't even bother with the extras until the foundation is solid." "Most women are not eating enough. Diet culture did us a huge disservice." Work with Fatima Leite Nourish Program + coaching applications: nourishbyfatima.com Fatima's approach blends elite training principles with real-life sustainability—strength first, mobility support, stress-aware programming, and foundational nutrition habits designed for long-term results. If this episode supported you, please: ✅ Hit Like / Follow 💬 Leave a comment with your biggest takeaway 📲 Share with a friend who's navigating midlife fitness or perimenopause ⭐ Rate & review the show to help more women find this guidance
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