How we changed our workouts after age 40
For years, I was caught in the belief that if I wasn’t pushing myself to the limit in every workout, I wasn’t doing enough.
CrossFit, powerlifting, HIIT, endless hours of cardio—you name it, I tried it.
On the surface, it seemed like I was doing all the "right" things. I was sweating, I was insanely sore, I was checking the boxes. But deep down, something wasn’t right.
I was always inflamed, constantly battling hunger, feeling bloated, and noticing that I was puffy around the midsection. I was stiff, sluggish, and no matter how hard I tried, I didn’t feel athletic—I felt overwhelmed.
Looking back, I wish I had understood one important thing sooner:
👉 Yes, muscle is critical for health (especially women nearing or beyond perimenopause) but it can’t come at the cost of over-taxing your nervous system.
The key is to train intelligently rather than push ourselves beyond our limits, especially if it’s compromising our body’s ability to recover.
And that's where stress enters the picture. When we push ourselves too hard without enough recovery, we are essentially overstimulating our nervous system, which can lead to chronic stress.
And when your body is under stress, it produces a hormone called cortisol, often referred to as the “stress hormone.” You've likely heard of it by now if you're on social media.
Is cortisol "bad?" Far from it!
Cortisol, in small bursts, is a natural part of our body's stress response—it’s meant to help us, wake up in the morning, have energy, handle short-term stress and perform under pressure.
But, when cortisol is elevated over extended periods of time (like from overtraining) or at the wrong times (at night instead of daytime), it has negative effects on both our physical and emotional well-being.
One of the key impacts of chronically elevated cortisol is that it disrupts our body’s ability to regulate blood sugar and store fat efficiently. Essentially, the body starts storing more fat, particularly around the belly area, as a way to protect itself from perceived stress. This is often referred to as “stress-induced fat gain.”
When cortisol is chronically high, insulin (the hormone responsible for regulating blood sugar) doesn’t function as well, leading to higher blood sugar levels, more cravings for quick sources of energy (like carbs), and more body fat storage.
All of this creates a vicious cycle that makes losing weight, having energy, and feeling balanced much harder.
And here’s the kicker—it’s not just a problem for women, but for men too.
For men, high cortisol levels can negatively affect testosterone production, leading to a decrease in muscle mass, lower energy, and even increased fat accumulation, particularly around the belly.
While women may experience this more prominently in the form of hormonal fluctuations during perimenopause, men can experience similar challenges, especially as they age and their testosterone naturally declines.
The impact of stress on testosterone levels can also interfere with recovery from exercise and muscle growth, making it harder to build lean muscle mass and stay in shape.
This is why overtraining—whether you’re male or female—can be counterproductive. It may feel like you’re doing everything right, but you’re actually undermining your own progress by pushing your body into a state of chronic stress.
Now? I’ve completely shifted my approach. Instead of training with intensity every single day, I focus on strength training just three days a week (using The Green Door Life workouts) and incorporate walking as my primary cardio. I’ve found that a more balanced approach works wonders.
My body is finally in harmony. More muscle, a stronger metabolism, fewer cravings, and zero inflammation. I don’t feel like I’m “working out” all the time—I feel like I’m supporting my health in a smarter, more sustainable way.
And it doesn’t require hours at the gym or expensive equipment. You can do it with just a couple of dumbbells, resistance bands, and your body.
The best part? Most people do our workouts from the comfort of their own homes, whether it’s in a cozy corner or a dedicated space. Our workouts are designed to be simple yet effective, with a focus on core strength and glute activation, rooted in Pilates principles and mindful breathwork.
We offer both live classes (beginner or intermediate/advanced) and on-demand access via our app, so you can fit them into your schedule with ease.
If you’re tired of feeling burned out from pushing too hard in your workouts and you’re ready to train smarter—not harder—we'd love for you to join us.
👉 [Click here for our All Access Pass 2-week free trial]
You'll get daily workouts — live and on-demand — including strength training like you've never done before.
You'll learn how to properly align your body in each exercise before adding load (weights) to prevent injury and maximize muscle building.
(Already a member? Please share this link with a friend who needs to start lifting weights!).
You deserve to feel strong, energized, and balanced—without the stress. Let’s make that happen.
Yours in health,
Shannon and Lisa
The Green Door Life
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