Midlife Wake-Up Call: It’s Time to Put Your Hormones First

Why Getting Your Hormones Checked After 40 Is Just as Important as Diet and Exercise
By Reba – The Mature Fit Lifestyle Coach

When we think about health and fitness, most of us jump straight to diet and exercise. And yes—what we eat and how we move are foundational to feeling good and aging well. But there’s another major player in the midlife wellness game that’s often overlooked: hormones.

If you’re over 40 and doing “all the right things” with food and fitness, but still struggling with fatigue, stubborn weight gain (especially around the belly), brain fog, sleep issues, or low libido—your hormones may be the missing piece.

Hormones: The Silent Drivers of Everything

Hormones are your body’s chemical messengers. They regulate nearly every bodily function, including metabolism, mood, energy, sleep, sex drive, and how your body stores fat. As we age—particularly during perimenopause, menopause, and andropause (yes, men too!)—hormone levels start to shift.

And here’s the kicker: even small imbalances can have a big impact.

For women, estrogen, progesterone, and testosterone begin to decline, often causing hot flashes, mood swings, anxiety, and trouble sleeping. For men, drops in testosterone can lead to fatigue, decreased muscle mass, and loss of motivation. Cortisol, thyroid hormones, and insulin can also go out of whack, adding fuel to the fire.

Why It's Crucial After 40

In our 20s and 30s, our bodies are often able to compensate for hormonal dips and surges. But after 40, our resilience decreases. That’s when we start noticing the subtle (and not-so-subtle) signs of imbalance. Many people chalk these changes up to “getting older,” but they’re not inevitable—and they’re not something you just have to live with.

Here’s why you should consider hormone testing a priority, not an afterthought:

1. It Can Unlock Fat Loss

You could be eating clean and exercising consistently but still not seeing results. If your cortisol is chronically high, or your thyroid is underactive, your body may be in a state where it resists fat loss. Balancing your hormones can help your body respond better to the healthy habits you’ve already established.

2. It Improves Sleep and Energy

Hormonal imbalances are a major cause of poor sleep. If your progesterone is low or your cortisol spikes at night, it’s going to be hard to get quality rest—no matter how clean your diet is. Better sleep means better recovery, more energy, and better workouts.

3. It Restores Mental Clarity and Mood

Brain fog, irritability, and low motivation are often linked to hormonal shifts—not just aging. Getting your hormones balanced can lead to a noticeable lift in mood and cognitive function, helping you feel more like you again.

4. It Enhances Libido and Intimacy

Hormones play a direct role in sexual health and desire. Low testosterone, estrogen, or DHEA can make intimacy feel like a chore rather than a joy. Rebalancing hormones can reignite the spark in your relationship and improve your sense of connection.

5. It Helps You Thrive, Not Just Survive

After 40, our bodies require a more customized, informed approach to wellness. Hormone testing helps you get a clear picture of what’s really going on beneath the surface so you can stop guessing and start thriving.

What You Can Do

If this sounds like you, don’t wait. Talk to a qualified practitioner—ideally someone who specializes in integrative or functional medicine—and request a comprehensive hormone panel. This might include:

  • Estradiol (E2)

  • Progesterone

  • Testosterone (free and total)

  • DHEA

  • Cortisol (saliva or urine testing is often more accurate)

  • Thyroid Panel (TSH, Free T3, Free T4, Reverse T3, and antibodies)

  • Insulin and blood glucose markers

Once you have the data, you can create a targeted plan—whether it involves lifestyle changes, nutrition adjustments, supplements, or bioidentical hormone therapy.

Final Thoughts

At Reba Fitness, I’m all about empowering you to live your strongest, most vibrant life—especially in midlife. And while fitness and food are key pieces of the puzzle, your hormones could be the piece that makes everything else finally click.

Don’t ignore the signs. Midlife is not the beginning of the end—it’s the beginning of a new chapter. Get your hormones checked. Get answers. And get back to feeling like your most radiant, energized, and empowered self.

Want help navigating your midlife wellness journey? Book a free consultation with me and let’s create a plan that works for your unique body, hormones, and lifestyle.


Surfing at 61: Embracing Play, Overcoming Fear, and Living Fully

One of my favorite quotes from George Bernard Shaw. “We don’t stop playing because we grow old. We grow old because we stop playing.”

Last month, we took a trip to Florida, and when choosing our destination, I picked Cocoa Beach—because I had always dreamed of learning to surf.

Cocoa Beach is one of the best places for beginners to learn how to surf because of its consistent waves and swells. The beach is known for it’s beginner-friendly breaks, providing smaller and slower waves that are easier to navigate, giving first-timers the confidence to progress.

As someone who has been in the health and fitness world for over 20 years, I have devoted my life’s purpose to promoting the mature fit lifestyle and helping people plan for joy at 100. Through functional fitness and life coaching, I empower centenarians and those approaching their golden years to live their best life at any age—because I firmly believe that we should be able to do what we want, when we want, without using age as an excuse.

My approach to longevity and vibrant living includes all the usual recommendations: a nutritious diet, exercise, functional fitness workouts, quality sleep, targeted supplements, hormone health, and a strong social life. But I also prescribe a few things that might surprise you:

1. Light Technology –. These patches use organic crystals that respond to body heat, reflecting specific wavelengths of light into the skin to activate natural healing processes - kind of like how sunlight stimulates vitamin D production—except these patches trigger peptide production that enhances energy, reduceing inflammation, and promoting anti-aging.

2. Playful Living – Which is why, at 61, I decided to try surfing for the very first time. The concept of playful living is often dismissed as something just for kids—but in reality, it’s one of the most powerful tools we have to maintain youthfulness, vitality, and joy as we age. When we engage in play, we challenge ourselves in ways that stimulate both our bodies and minds. Play helps keep our reflexes sharp, our creativity alive, and our spirits free.

But let’s be honest—trying something new, especially something physically demanding like surfing at 61, is intimidating. Playful living doesn’t mean avoiding discomfort; it means leaning into it, embracing the challenge, and proving to yourself that you’re still capable of growth and adventure.

Overcoming Fear: The Battle Before the Waves

So, needless to say, once I got to Cocoa Beach, my mind flooded with reasons why I shouldn’t be trying something so physically demanding.

  • It was too cold and windy that day

  • The water was too cold.

  • I felt a little under the weather.

  • I couldn’t find a surf instructor.

  • What if I hurt myself?

  • What if I couldn’t do it?

Sound familiar? Our minds are wired for comfort and safety, but that’s exactly why we must challenge ourselves. Eventually, I reminded myself: This is the reason you came to Cocoa Beach.

Fear is a natural response when we step outside our comfort zones. It tries to convince us that we’re too old, too weak, or too inexperienced. But fear isn’t a stop sign—it’s a green light. It signals an opportunity for growth. The key to overcoming fear is acknowledging it and moving forward anyway.

Instead of letting fear win, I shifted my focus from the fear of failing to the joy of experiencing something new. I gave myself permission to be a beginner, to struggle, and to learn. And in that shift, I found the courage to paddle out and take my first wave.

The Humbling & Exhilarating Experience of Surfing at 61

Let me be honest—surfing at 61 was humbling and grueling. I fell a lot. I even got a black eye from my board smacking me in the face. My body took a beating. But I persevered.

My coach, Brian from One Love Surf, was incredibly patient and made me feel excited about hitting the waves. I remember him telling me, “Slow down your mind. Take it in. Tell yourself—‘You are going to get up on this board.’”

And then, I did it. I stood up on my board, riding a wave for what felt like minutes. In that moment, I thought to myself, This is what you came here for. You can do this.

It wasn’t perfect. It wasn’t effortless. But it was mine—my victory, my moment of growth, my proof that age is just a number.

The Power of Play in Active Aging

I am a firm believer in playful living as we age. In my opinion, it is the most critical component to staying young and vibrant.

We must find things that excite and challenge us—something that makes us feel alive again. It doesn’t have to be surfing. Maybe it’s golf, swimming, dancing, stand-up paddleboarding (SUP), bowling, or pickleball. Find something that scares you and excites you at the same time—because that’s where growth happens. (Of course, always check with your doctor before taking on a new challenge.)

Play isn’t just for kids—it’s an essential part of healthy aging. When we stop playing, we stop exploring, laughing, challenging ourselves, and growing. And that’s when we start to feel old. By embracing new activities, we spark curiosity, strengthen our bodies, and fuel our spirits. Play keeps us mentally sharp, physically strong, and emotionally fulfilled.

A New Perspective on Aging

At 61, I learned that it’s never too late to try something new. I walked away with bruises, sore muscles, and a black eye—but also with a heart full of joy, a spirit full of adventure, and a renewed belief that age is just a number.

This experience reinforced something I’ve always believed:

Aging isn’t about decline. It’s about evolution.

The next decade isn’t a time to slow down—it’s a time to explore, embrace, and experience more than ever before. It’s a time to rewrite the narrative about what it means to grow older. It’s a time to say, “Yes, I can.”

So, what’s your next adventure?

#ActiveAging #PlayMoreLiveMore #HealthyAging #SurfingAt61 #NeverTooLate #JoyAt100

Spring into Fitness

Home Spring Fitness Tips

As spring approaches, people want to look good at the beach and they’re always searching for the magic potion. The reality is that to be your best self, you need to make your health a focus and a priority. Here are the at home health tips you need to get ready this spring!

Spring into fitness

There are ways of thinking about these approaches that make accomplishing your goals a little less intimidating and also easier to avoid future yo-yos of weight loss and gain.

Here are my top 5 spring fitness tips for making this the last time you have to “get ready” for the beach:

Commit to an on/off schedule

The majority of average exercise enthusiasts have never heard of typical training cycles and therefore try to do it every day. While this is a very admirable goal, it is negatively reinforced.

When you miss one day, you suddenly feel like you have failed. The negative connotation surrounding failing creates a negative self-talk that will send most people spiraling into happy hour drinks and chili cheese fries, exclaiming in misery, “I just can’t do it!”

Instead, try any one of these approaches where you have scheduled days off:

  • 2 days on followed by 1 day off

  • 3 days on, 1 day off, 2 days on

  • Weekdays on, weekends off

Any of these are fine examples of how to plan your rest days and use them as a reward and positive reinforcement for a job well done.

Exercise first thing…

Workout first thing in the morning on an empty stomach, after hydrating with 20 ounces of water.

This actually is a commonly used approach by stars and athletes when needing to lean out quickly for film/television roles, or photoshoots.

The good news is that nearly 100% of all the energy used on an empty stomach in the morning after having fasted all night is fat energy – the body has no ability to access any energy reserves in the muscle because there aren’t any to be used.

It also ensures that you are starting your day with a caloric deficit which puts your body in a “healing” state for the entirety of the day both nutritionally and hormonally, as long as you maintain healthy nutrition.

Set short-term goals and reset them often

For example, if weight loss is your goal, then aim for consistently losing 1-2 pounds a week. Weigh yourself at the beginning of your journey, then only once a week after you have completed your program requirements.

Note: It is very important to understand that the success herein is dependent on your ability to stay dedicated to your exercise and nutrition program, and NOT solely on the weight loss.

If you have not reached your goal yet, but are doing all the right things, be patient, stay your course, and stay positive. If after a few weeks nothing is changing and you are doing all of the right things, seek the help of an experienced trainer with a proven track record.

Eat Fat!

If you are trying to get leaner and look better, that means you are trying to decrease your body fat, NOT just lose weight.

The only way to ensure that your body identifies fat as energy, is to feed it healthy sources of fat – avocado, raw almonds, and pure liquid coconut oil are all great sources of healthy fat.

These teach the body to identify that when dietary fats aren’t available in the bloodstream, to use body fat as the preferred source of energy. Additionally, eating a low-carb diet, while it is effective at fat loss, can cause a feeling of fatigue if the body does not recognize fat as energy.

Net takeaway: More fat, fewer carbs.

LIFT WEIGHTS!

The calories burned by your resting metabolism AFTER weight training for the entire day, can outweigh the total calories burned while actually performing the exercise.

If you want to change the way your body looks, lose fat permanently and have more energy, adding intense and serious weight training 3x/week to your fitness program will be much more successful for you than just doing cardio alone.

Try alternating days between cardio-only routines (secondary work) and weight training (primary work) for best results.

Whatever it is, the way you tell your story online can make all the difference.

Are you drinking enough water?

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Simple fitness habit you’re probably not doing:

Start your week off with this easy yet effective fitness habit, something that I can almost guarantee you’re probably not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

So, why is water such a big deal? Here are 4 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Helps Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

#4) Water ALSO Increases Energy

When you’re dehydrated, your body becomes sluggish, tired, and even irritable, which means productivity is out the window. The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water. You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!

Make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness habit to be helpful. But, remember that the core foundation is consistent exercise and a good diet is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started!

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How Music Can Be Used To Influence Different Mood Goals

Have you ever noticed how music can affect our moods? It can make us happy, sad, angry, sexy, playful, motivated, relaxed, nostalgic, and sensual.

Here is a list of 10 benefits to listening to music:

1. Music Increases Happiness

This might seem obvious, but the natural chemical reasoning is pretty incredible to think about. If you are ever in need of an emotional boost, let it be known that it only takes 15 minutes of listening to your favorite tunes to get a natural high. This is because your brain releases dopamine, a neurotransmitter that leads to increased feelings of happiness, excitement, and joy, when you listen to music you like.

2. Music Improves Performance in Running

If that’s what you’re into… Scientists found that runners who listened to fast or slow motivational music ran faster than runners who listened to calm music (or ran without any music at all) in an 800-meter dash. The key to enhancing your running performance lies in the choice of music, that being something that inspires you to move forward.

3. Music Decreases Stress While Increasing Overall Health

Music has a direct effect on our hormones. If you listen to music you enjoy, it decreases levels of the hormone cortisol in your body, counteracting the effects of chronic stress. Stress causes 60% of all illnesses and diseases, so lower levels of stress mean higher chances of overall well-being.

One study even showed that a group of people playing various percussion instruments and singing had boosted immune systems compared to the people who were passively listening; while both groups’ health was positively affected by music, the group playing instruments and/or singing had better results.

For maximum benefits on a stressful day, turn on some music and sing along. Don’t be shy to break out the air-guitar!

4. Music Improves Sleep

Over 30% of Americans suffer from insomnia. A study showed that listening to classical or relaxing music within an hour of going to bed significantly improves sleep, compared to listening to an audiobook or doing nothing before bed. Since we know music can directly influence our hormones, it only makes sense to throw on some Beethoven (or Dark Side of The Moon?) before bed when in need of a good night’s sleep.

5. Music Reduces Depression

Music has a direct effect on our hormones; it can even be considered a natural antidepressant. This is because certain tunes cause the release of serotonin and dopamine (neurotransmitters) in the brain which leads to increased feelings of happiness and well-being. It also releases norepinephrine, which is a hormone that invokes feelings of euphoria.

More than 350 million people suffer from depression around the world, and 90% of them also experience insomnia. The above research also found that symptoms of depression only decreased in the group that listened to classical or relaxing music before going to bed.

Another study demonstrated that certain types of music can be beneficial to patients with depressive symptoms. Interestingly, while classical and relaxing music increased positive moods, techno and heavy metal brought people down even more.

6. Music Helps You Eat Less

According to research, the combination of soft lighting and music leads people to consume less food (and enjoy it more). Music as the next trending diet? Sounds easy enough!

7. Music Elevates Your Mood While Driving

Who isn’t guilty of blasting Phish on the highway? A study found that listening to music positively influences your mood while driving, which obviously leads to safer behavior and less road rage. So be sure to turn up the “Reba” jams!

8. Music Strengthens Learning And Memory

Listening to music can also help you learn and recall information more efficiently, researchers say. Though it depends on the degree to which you like the music and whether or not you play an instrument. A study showed that musicians actually learned better with neutral music, but tested better with music that they liked; whereas non-musicians learned better with positive music but tested better with neutral music. Therefore, the degree of performance differentiates between learning and memory for musicians and non-musicians.

9. Music Increases Verbal Intelligence

A study showed that 90% of children between the ages of 4 and 6 had significantly increased verbal intelligence after only a month of taking music lessons, where they learned about rhythm, pitch, melody, and voice. The results suggest that the music training had a “transfer effect” that increased the children’s ability to comprehend words, and even more, explain their meaning.

Another study showed similar results in musically trained adult women and children that outperformed a group with no music training on verbal memory tests.

10. Music Raises IQ and Academic Performances

Research suggests that taking music lessons predetermines high academic performance and IQ scores in young children. The study surveyed a group of 6-year-olds who took keyboard or vocal lessons in small groups for 36 weeks. The results showed they had significantly larger increases in IQ and standardized educational test results over that time than children who took other extracurricular activities unrelated to music. The singing group showed the most improvement.

In addition to these 10 reasons, there are so many more, including decreases in pain thresholds, the relaxing nature it provides to patients before and after surgery, increasing memory pathways for patients with Alzheimer’s, the improvement of recovery time for patients who suffered a stroke, the ability to keep your brain healthy in old age, to name a few. Music really does serve as a therapy for all, whether as medicine in a hospital or a heartache on a rainy day.

Wait, read before making new year’s resolutions

Happy New Year! Before you move forward to set new resolutions for 2020, let’s take a moment to look back and reflect on your results in 2019. 


Did you accomplish your goals this past year? (YES or NO)

If “NO” then answer these 5 Questions for insight into your failure.



1️. Were your goals clearly written down and reviewed regularly?

If you’re ambiguous about what you are setting off to achieve then it will never culminate in anything concrete. By writing down your goals in specific, clear terms and reviewing them regularly, you’ll be on track to achieve huge things in 2020.


2. Did you use the SMART System for defining your goals?

SMART Is an acronym for setting achievable goals. It stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIME BOUND. Don’t skip over this step – setting SMART goals is the difference between achieving your dreams and having yet another year slide by without any measurable results to show for it. Use the SMART filter for setting goals — and REFLECT on and REVIEW your RESULTS with regularity.


3️. Did your goals align with your values?

If your goal was to lose weight and to finally achieve a lean, fit, healthy body then why did you continue to glorify greasy, unhealthy food? Why did you look at exercise as a punishment to be avoided? Your value system must line up with your goals. In fitness this means having a positive attitude about exercise and healthy eating.


4️. Did you create accountability around your goals?


Who did you tell about your goal to finally lose the weight and get fit? If you kept it to yourself then you missed out on a huge opportunity for accountability and support. This support is what you lean on through the tough times when jumping off the wagon seems like the only option.


Take a moment to reflect on the answers to these questions above BEFORE answering the next question.



5️. What was the root cause of your failure?


I don’t know what your specific root cause of failure was, only you do, but I can tell you confidently that if you join my program in 2020 you will blow past your failure to achieve the success that has always alluded you. 

You get one shot — one life — so what are you waiting for?

It’s time to expand, grow, seek, achieve.

Feel the fire — fall down, get up, shake it off and get back in the game.

2020 has the potential of being the best year yet... but it starts right now.


Call or email me now to get started!

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