Strong, Healthy and Confident After 40

By Chanelle Hayes-Sessions
Photography courtesy of Rose Peterson

After having three kids, Rose Peterson tried just about everything to get back in shape. She did boot camps, Couch to 10K and different diets, but nothing seemed to work long-term.

Things changed when she hired a remote coach. One thing her coach told her really stuck with her: “You don’t have a fat problem. You have a muscle problem.”

She started lifting weights and quickly found something she actually liked.

“I absolutely fell in love with lifting barbells and dumbbells,” she said.

Within 18 months, she was in the best shape of her life and could keep up with her kids. Peterson eventually trained for Ninja Warrior and began to see just how strong she could become.

Her own experience led her into nutrition coaching and personal training. She first worked with friends and their husbands before growing her business and opening a private studio in her home. She has now been coaching for nine years, helping people find a routine that works for them.

One example is Mike and Melissa, a couple who had previously lost weight on keto but gained it back. Melissa was forcing herself to do CrossFit even though she didn’t enjoy it because she thought she needed it to burn fat.

Peterson changed their approach, creating a balanced plan with protein, carbohydrates and fats. She had them focus on strength exercises three times a week in their garage gym. Together, they lost 53 pounds in their first 12 weeks, with Melissa accounting for 25 pounds of the total.

The couple had a large family and loved cooking on the weekends. Instead of telling them to give up foods like tortillas and rice, she showed them how to incorporate their favorite foods while still making progress.

Another client, Hyla, 76, wanted to lose weight but build strength too. After working with Peterson a few years ago, she lost about 20 pounds in her first six months and eventually progressed to deadlifting and bench pressing.

“These are things I never would have imagined myself doing, but I feel so strong and capable now,” she told Peterson. “And I want other women my age to know that it’s never too late.”

Hyla’s experience is similar to that of many of Peterson’s clients, who are primarily women in their 40s, 50s and 60s. “What changes as we get older is our lifestyle,” she said.

Women may have demanding careers, desk jobs, business lunches and evening events. Peterson said she doesn’t believe in putting busy women on strict diets. Instead, she focuses on realistic habits like getting enough sleep, managing stress and eating regularly.

She will talk more about health and wellness for women over 40 at her My Fit & Confident Era: Wellness & Mindset Conference on Oct. 30 at Via Brasil Steakhouse. The event will feature professionals covering topics including hormones, nutrition, weight loss and more. Among the speakers is Dr. Emily Splichal, a podiatrist from Arizona and founder of Naboso, who will discuss how the feet can change during perimenopause and menopause. Vendors will be on hand, including Dr. Tim Patel, a medical doctor and founder and CEO of My HealthMatrix, a local biohacking and recovery facility. Attendees can also look forward to a sound bath and lunch, with a VIP breakfast option available. Tickets and more information are available here.

Peterson will also lead a session on overcoming emotional eating, a timely topic with the holidays approaching. She shared with me some of her best tips for staying active and eating well throughout the season:

• Keep moving. Fit in some walking whenever you can, even if it’s just 10 minutes in the morning and 10 minutes at night. And don’t pressure yourself to maintain your usual workout schedule. If you normally go to the gym five days a week but can only make it twice during the holidays, those two days still count.
• Try a simple wardrobe trick. Wear your skinny jeans to curb overeating.
• Don’t hang around the food table too long. Avoid mindless grazing by grabbing what you want and stepping away from the table.
• Treat meals like a wine tasting. Slow down, taste every bite and enjoy what’s in front of you. Eating slowly gives your body more time to recognize fullness, which can help you notice when you’ve had enough.

 How to get in touch: Instagram (@coachrosepeterson) is the fastest way to reach her. You can email hello@coachrosepeterson.com or fill out an inquiry form at coachrosepeterson.com.