🎉 What I’m Doing at 49 to Train for 50 (and How You Can Too)

It’s my birthday!! 🥳

Every year around my birthday, I take time to reflect—usually by writing a long list of life lessons. One for every year.
47… 48… you get the idea.

But this year? We’re mixing it up.

Because 49 lessons? Let’s be real. That’s a novella. And honestly, a lot of those lessons keep circling back to the same core truths.

And while I know the big 5-0 is around the corner…
I sure don’t feel like it.

Honestly? I think it’s because I’ve done my best to take care of myself over the years—give or take a few beers, some stubborn habits, and a couple of “well, that was a learning moment” injuries.

I’ve kept moving. I’ve lifted. I’ve nourished my body (most of the time).
And while I’ve slowed down on how often I play volleyball, I still love it every time I get out there.

Movement has always been my therapy—and I’m not planning to stop anytime soon.

This is real talk. Midlife momentum. And a reminder that strength isn’t just something we train for—it’s something we choose every day.

1. STRENGTH IS STILL MY FOUNDATION

Muscle is your metabolism’s best friend, your hormone support system, your bone protector, and your anti-aging insurance policy. It’s not just about lifting weights—it’s about building a body that works for you as you age, not against you.

Muscle supports blood sugar, protects you from osteoporosis, improves longevity, and keeps your engine running—even when hormones start doing their wild midlife dance.

And no, I haven’t had it easy.
Two ACL surgeries. Three meniscus repairs. Plenty of aches, pains, and “is-that-my-knee-or-popcorn?” moments.

But I still make it work.
And so can you.

Foot in a brace? Shoulder in a sling? Just had surgery? We can work around it. We do it all the time at inMotion.

No more waiting for the “perfect time.” Start now. Move now. You’re not broken. You’re capable.

2. PROTEIN IS PRIORITY

I’ve been around the nutrition block—more than once.
I’m a Holistic Health Coach, Functional Nutrition and Metabolism Specialist, Precision Nutrition Coach of 10+ years, and have a degree in Health Promotion with a nutrition minor.

I’ve tried every diet, detox, and macro split under the sun—not for vanity, but so I could teach and guide others through the noise.

Here’s the truth that always wins out:
Blood sugar balance + consistent protein = hormone magic.

Especially for midlife women, protein is your best friend. Not just for muscle—but for mood, cravings, metabolism, and recovery.

3. WALKS AREN'T JUST FOR STEPS—THEY'RE FOR STRESS

I’m not a high-strung person, but I do check the boxes for high cortisol:
Entrepreneur? ✅ Hormonal shifts? ✅ Beer or alcohol? ✅ Early wake-ups and a brain that never fully shuts off? ✅

Walking or riding my bike—especially in the morning—isn’t about steps or burning more calories. It’s about stress relief. Lowering cortisol, regulating my nervous system, and clearing my brain before the day ramps up.

I don’t walk every morning (the studio opens early), but I’ve committed to at least 3 walks a week.

Shoutout to my cardio companions:

• Bella (10, partial ACL tear, still full-send sprint mode)

• Harlow (8, bulldog who only agrees to walk under 45°, and only after dragging her for 10 minutes)

4. CARDIO & ZONE 2 ARE BEING PRIORITIZED

This year, I’ve committed to 2 days of cardio per week, especially Zone 2, where the focus is heart health, fat oxidation, and nervous system regulation—not punishment or burnout.

And don’t get me wrong—if I walk the dogs, I’m not doing another cardio session. Who has time for that?

Also… I jumped on the weighted vest bandwagon.
It’s still in the box. 😂 But it’s on my 2025 goal list. I’ll let you know if it’s a fad or if I’m onto something.

And you know me—I don’t recommend anything I haven’t tested myself.

5. SLEEP IS SO IMPORTANT FOR EVERYTHING—ESPECIALLY RECOVERY

Sleep has become a non-negotiable, and it’s not just about energy.
It’s about hormone balance, blood sugar stability, muscle recovery, and mental clarity.

When I’m well-rested, everything works better—my workouts, my patience, my cravings, my leadership, and even my digestion.

Sleep is hormone therapy without a prescription. It helps regulate cortisol, support growth hormone, reduce belly fat, improve focus, and balance hunger cues.

Midlife bodies need it more than ever—and most of us are still treating it like an afterthought.

6. MY PEOPLE & CIRCLE ARE EVERYTHING

I’ve never been someone who keeps people in my life who bring me down.
My circle may be small—but it is mighty.

I want to spend time around people who see me, challenge me, support me, and make me laugh so hard I snort or pee my pants. (If you know, you know.)

Energy is contagious. And mine? I protect it. Fiercely.

In a world that feels louder, meaner, and more judgmental every day—we all need safe spaces to show up without filters, without perfection, and without fear.

And for the love of all that is holy, get off negative social media when you need to.
It will steal your joy, wreck your momentum, and make you question yourself.

Curate your feed like you curate your circle.
If it doesn’t lift you, educate you, or support who you’re becoming—it’s gotta go.

7. I'VE STARTED LIVING WHAT I CREATED—THE MELT² METHOD

After years of coaching and trial and error, I created the MELT² Method to help midlife women thrive. And this year? I’ve started really living it.

Core Pillars (the strategy):

• M = Metabolism support (protein, blood sugar)

• E = Energy balance (fueling + movement)

• L = Lower stress (cortisol support, breath, boundaries)

• T = Train smarter (strength, mobility, cardio)

Daily Habits (the lifestyle):

• M = Mobility (5–10 minutes)

• E = 8,000+ steps

• L = Lift 3x/week

• T = 2 cardio sessions/week

I’m not doing it perfectly.
But I’m doing it consistently.
And I feel the difference.

We coach MELT² every day at inMotion—and you can start living it too.

8. PROGRESS OVER PERFECTION. ALWAYS.

If there’s one thing I’ve learned in 49 years, it’s this:
You don’t need to be perfect—you just need to keep showing up.

Some days, that means crushing every MELT² habit.
Other days? It’s getting in a walk and calling it good.

Progress compounds.
Consistency > intensity.
Midlife doesn’t require perfection—it requires commitment.

So give yourself grace—but not a free pass.
Keep moving. Keep lifting. Keep learning.
And please… don’t wait for Monday to start.

(Expect to see a waitlist for our Hormone Reset program soon 🤪)

9. BY 50, HERE'S WHAT I’M BUILDING TOWARD

• Lower body fat % (yes, I said it—for energy, strength, and hormonal health)

• More vacations (even with my hubby currently unemployed—rest matters)

• Cutting back on beer (because recovery and sleep just aren’t what they used to be)

• More walking, more Zone 2, more movement that makes me feel good

• Leading by example—not perfection, but alignment

Want to Train for What’s Next?

We’re still accepting Founding Members into our
4-Week Semi-Private Personal Training Trial – just $67/week

✅ No contract
✅ Full coaching support
✅ Personalized program
✅ Real results

If you’ve been on the fence, this is your sign.
Your midlife momentum starts now.

🎯 Click here to learn more + claim your spot

With strength, sass, and cardio disguised as dog-walking,
– Shannon

P.S. For those of you in perimenopause and menopause…

We’re launching a simplified version of our full Hormone Reset soon—this is your entry point to our Signature Program dropping in September.

🚨 The MELT² Hormone Reset is Almost Here!
Feeling stuck, tired, or just not like yourself lately? Your hormones might be the missing piece—and this reset is your starting line.

💥 Launching July 28, 2025
This 4-week, science-backed jumpstart is designed for real women in midlife who want real results—without rigid rules or crash diets.

✨ Start anytime. Go at your own pace.
Because real life needs flexibility—and your body needs support.

💸 Only $47 for the full reset (yep, seriously).

👀 Want early access + a bonus gift when we open?
👉 Join the waitlist and be the first to MELT² with us!