I was recently going through old videos and found footage of myself from 2014 (so not in my 20s, but early 30s, which is kind of the same). The videos were fun to watch and allowed me to reminisce about the early days of my online fitness career. It was eye-opening to think about how far I’ve come, what’s changed in my training philosophy, what’s stayed the same, and what adjustments I now make after 20 years of experience working in fitness, and additionally, considering the changes in my body and workouts now that I’m in my 40s. 

In 2014, I had been training clients and teaching classes for over 10 years. Still, I had just started my YouTube channel and Instagram account. I was working with Women’s Health Magazine on their Next Fitness Star competition, which included photo shoots and media events. Not only did I feel the need to be fit (and tan!), I felt like every exercise I did, every workout I programmed, and anything I posted online had to be flashy, fancy, and complex to be fun.  

I also felt that if I weren’t moving fast or putting exercises together for the sake of “burning more calories,” no one would want to do it. I worried that rest intervals weren’t productive or necessary (anyone else remember those early YouTube videos with no rests??) 

And listen, y’all know I love a good compound move (or several) and prefer to keep your workouts shorter and comprehensive to make the most of your time, cause life is busy! AND… I’ve learned a great deal in my many years as a trainer, especially as I’ve aged through my 30s and now into my 40s.  

Complex moves are cool, and so is taking it back to basics and going heavy.

I’ve always loved experimenting with exercises and trying to come up with new and fun combinations to keep my brain and body from getting bored. Sometimes, that meant I neglected to see the benefit of “back-to-basics.”  Training for our foundational movement patterns and keeping it simple goes a long way. Not only is it often a better option for beginners, but it also allows intermediate and advanced exercisers to lift heavier weights for more sets and repetitions.

Going fast is fun, and form beats speed any day. 

One thing I frequently tell my clients that there’s no price for finishing your sets the fastest. In the BAC, I host a monthly Form Feedback livestream where I remind members to “Slow it down and don’t overthink it.”  In my early days as a trainer, I always emphasized form over speed, but worried if something appeared “too slow” it would be perceived as boring or worse: that I was training to build big bulky muscles (GASP! We know that’s not how it works for women) rather than for “long, lean, toned” body.  There’s a time and a place for speed: Cardio HIIT and SIT, and indeed the power training we all love. And, taking our time to focus on form is essential when it comes to not only getting the most out of our strength training (yes, those toned muscles!), but also preventing injury, progressively effectively, and recovering quickly. 

Dynamic core is effective. And stabilizing deep core and pelvic floor training is equally as important. 

I’m a big fan of core training, including programming weighted ab exercises and complicated combos to challenge the midsection. And, the “boring” work of learning to breathe, engage your deep core muscles, activate your pelvic floor, and stabilize with good form is so, so crucial to a strong, functional core. I’ll admit, while I’ve always programmed planks, dead bugs, and standing core, it took my postpartum journeys (including a C-section recovery and diastasis recti) for me to realize how incredibly vital it is to train the entire core in all its forms. A million crunches or bicycles doesn’t cut it (pun intended), the slow burn (pun intended) of breathwork, pelvic floor lifts, toe taps, hollow holds, and plank singles goes a long way. 

Focusing on burning calories is overrated. And lifting heavy things will get our hearts pumping way more than any cardio machine any day. 

Yep, I said it. It’s not only overrated and exhausting, but very difficult to do accurately. Indeed, calorie burn and calorie intake are crucial for achieving specific goals.  And, if that’s our primary focus for doing a workout, we’re missing out on all the other benefits. In my twenties, I watched the calorie counter on the elliptical and estimated calorie burn for my clients. It may have helped some of my clients, but I know for myself and others, it also made us obsessed with numbers.

Another problem: It made cardio the star of the show, and something we all felt we had to get in excess. Now we know (and feel) how lifting heavy things works our cardiovascular system in a significant way, more so than those extra 45 minutes on a bike or run. And, doesn’t it feel amazing to set down those heavy weights as your heart thumps in your chest and you catch your breath? I think so. 

Your “Be Where you are today” philosophy and “Show up and keep moving” mantra will stick around. Don’t apologize for it! 

As a young trainer, I was often apologetic if I felt my clients weren’t seeing “results” fast enough. I always had my “Be where you are today” attitude and “If you show up, you’re succeeding” attitude with my clients and classes. My empathy for the reasons clients came to me never wavered, but sometimes I worried that it meant they weren’t reaching their weight loss or body size goals fast enough. All the while, by not being a drill sergeant trainer, by not shaming clients for perceived failures, and by embracing compassion and grace for them, they were able to learn to have compassion and grace for themselves.  And they found a way to be consistent without needing to be perfect, without all-or-nothing thinking or viewing workouts as punishment.

“Yes, and.” 

I’ve been embracing the concept of “Yes, and” in my personal and professional life, and I encourage you to do the same. Most things in life, especially those related to fitness, nutrition, and health, are not black or white. Most require nuance and context, and two things can be true. 

Yes, I love quick workouts that incorporate compound movements to target strength, cardio, and mobility. AND I know how vital back-to-basics exercises, going heavy, and taking time to recover are. 

Yes, I want to help you achieve any goals you have, including fat loss, and I will encourage you to embrace how you feel, your strength, and your health, rather than focusing on size or a number on the scale. 

Yes, you can be in one season of life where you need to show up and get your workout in fast and be consistent (Hello, 25 x 25!) AND you may be in another season where prioritizing building strength and bone density, form, and recovery over more specific, longer workouts is best for you (Hello, FLEX in the BAC).

Trainer Amy, in her 20s and 30s, was enthusiastic and had much to learn, and she believed fitness is for everyone. Trainer Amy, in her 40s, still believes that, AND knows she has to adjust for her workouts and how she trains others. Both can be true. 

Show up. Keep moving. Be where you are today.