10 Things I've Changed My Mind About in 10 Years of Fitness Coaching
I am ten years into working as a fitness coach, and honestly? When I stop to think about it, it feels pretty wild.
When I started this business in 2016, I had a lot of opinions about fitness. Some of them were great… some of them, not so great. After a decade of working with real women, watching real progress happen everyday and doing a lot of unlearning in my own bad habits, some of those opinions have shifted (for the better).
So in honour of 10 years doing what I love, I wanted to share the 10 things I've changed my mind about. Not because I had it all wrong but because growth requires us to stay curious and have a willingness to evolve.
Here we go.
1. You don’t have to work out for 1-hour to be effective. Some movement is better than no movement, and still counts!
Back in the day, I was guilty of the "go hard for an hour or don't bother" mentality. I've since completely let that go.
Some movement is always better than no movement. A 20-minute walk, a quick strength circuit or a stretch session before bed all adds up and it all counts. We all know that life gets busy, and a perfectionist mindset is the enemy of consistency - especially when it comes to your health and wellness journey. Show up for what you have, not the workout you wish you had time for.
2. Fitness doesn't have to look one specific way. You can partake in a variety of movement that brings you joy. Not everything has to be a hard-hitting, structured workout.
For a long time, I thought "real" fitness meant structured, intense or scheduled workouts. And while I do love a good strength training session (obviously 😄), I've learned that movement is so much bigger than that.
Dancing in your kitchen, hiking with friends, playing with your dog, taking a yoga class because it genuinely brings you peace - all of these things matter. If it moves your body and brings you joy, it has a place in your fitness life.
3. Taking rest days does not mean you’re lazy. It means you’re prioritizing your rest and recovery, which is just as important as the movement itself.
Between you and me, this one took me a while to fully embrace, and I know I'm not alone in that.
Rest days are not lazy days. They're recovery days and recovery is where your body has the opportunity to adapt and get stronger. Prioritizing rest is a form of self-respect. The more I've leaned into this with my clients, the better they perform and feel.
Rest is part of the work.
4. Managing stress is just as important as managing your workouts.
Here's something a lot of people don't think about: exercise is a stressor on your body. A positive one, yes, but a stressor nonetheless.
If your cortisol is already through the roof from work, sleep deprivation or just life being a lot, more intense exercise can actually work against you. Over the years I've become a big advocate for stress management practices outside the gym whether that's journaling, walking, breathing exercises or just protecting your downtime.
Trust me, your nervous system will thank you.
5. More is not always better. Better is better.
There was a time when I thought more sessions, more volume and more hours equaled more results. But the reality is that’s not always going to be the case.
What actually matters is the quality of your effort, your intention and your consistency over time.
A focused, well-executed 45-minute session will beat a distracted, sloppy 90-minute one every single time. Effort and intensity matter way more than quantity.
6. Your fitness routine is about so much more than how you look.
This might be the most important shift I've made and the one I'm most passionate about sharing.
Strength training has changed how my clients carry themselves, how they speak up at work and how they move through the world. It's changed their energy, their confidence and their mental health.
When we stop chasing a look and start training for how we feel and what we're capable of, your whole life can change. And that's what this work is really about.
7. You don't have to track every bite to make progress. BUT protein and fiber are non-negotiable.
I used to think meticulous food tracking was the only way to see results. I've softened on that a lot.
Obsessing over every calorie can create a really unhealthy relationship with food, and that's not something I want for myself or any of my clients. Instead, make sure you're getting enough protein to support muscle growth and enough fiber to keep your gut and energy levels happy.
You can do a lot with just those two priorities.
8. The scale isn’t the only measure of progress. Your strength in the gym, your confidence and energy levels are all measures of progress.
If the scale is the only way you're measuring your progress, you're missing out on so much opportunity for growth.
Are you lifting heavier than you were three months ago? Do you feel more energized? Are you sleeping better, standing taller, feeling more confident?
Those are all signs of real, meaningful progress and they matter just as much (honestly, more) than a number on a scale.
9. Strength training is for every woman, at every age.
I used to notice that a lot of the fitness conversation was aimed at younger women and that never sat right with me. The more women I've coached across the age spectrum, the more confident I am in saying this work is for everyone.
In fact, building strength becomes even more important as we get older. It’s good for bone density, hormonal health, energy and independence. The best news is there is no age at which you've missed the window, it's never too late.
10. You don't have to cut out entire food groups to be healthy. Instead, prioritize a well-balanced diet.
No, you don't have to give up carbs, fat isn't the enemy and you don't have to go dairy/gluten-free unless your body genuinely needs it.
The most sustainable approach to nutrition is a balanced one. That means eating a variety of whole foods, staying consistent and not making your diet feel like a punishment.
Restriction tends to backfire whereas balance tends to stick.
As you can tell, ten years of coaching has taught me that the best fitness journey is one you can sustain for the long-term. It’s one that feels good, challenges you and fits into your life.
I'm so grateful for every client who has trusted me with their journey over these last ten years. You've taught me just as much as I've taught you. Here's to the next chapter.
Are you ready to start your own strength journey?