How to Train Your Body and Mind for Whatever Big Thing You're Finally Ready to Do

Small steps lead to big journeys - here's how to make them happen.

The truth about preparing for something that scares and excites you? You don't build courage in a single heroic weekend. You build it day by day, choice by choice, small brave act by small brave act.

Maybe your "big thing" is walking 800km across Spain (this will be mine in May 2026). Or maybe it's starting the business you've dreamed of, writing the book that's been calling you, running your first marathon at 45, or finally prioritizing your health after years of putting everyone else first.

Whatever your Camino looks like, if you're a woman in midlife juggling perimenopause symptoms with an already packed schedule, you need a foundation-building plan that actually fits your life - not one designed for 25-year-olds with endless time and predictable energy levels.

This is that plan.

Why "I Don't Have Time" Isn't Really the Problem

I hear this constantly: "I want to [start the business/write the book/take the trip/change my life], but I don't have time to prepare properly."

Here's what I've learned after years of helping midlife women pursue their biggest dreams: the issue isn't time. It's that most preparation strategies ignore how our bodies and lives actually work in our 40s and 50s.

Your real challenges:

• Energy that fluctuates with hormones
• Sleep that's often disrupted
• A body that needs more recovery time
• A schedule that revolves around everyone else's needs
• The voice that whispers "it's too late" or "who do you think you are?"

The solution? A foundation-building approach that works with your perimenopause body and midlife reality, not against it.

The Three-Pillar Approach for Any Big Dream

Forget complicated preparation plans. Successfully pursuing something bold in midlife centers on just three things:

1. Physical Foundation

Whether you're training for a physical challenge or building stamina for long work days pursuing a new venture, your body needs to be strong and resilient.

2. Mental Resilience

The capacity to handle discomfort, uncertainty, and setbacks. This is what separates women who dream from women who do.

3. Consistent Daily Practice

Small actions that compound into unstoppable momentum and unshakeable identity shifts.

The magic? One small, consistent habit beats sporadic intensity every single time.

Your Realistic Weekly Plan (That Builds Courage for Any Challenge)

I'm going to give you the exact weekly template I use with my clients - whether they're training for the Camino, preparing to launch a business, or building the physical and mental stamina for any big life change.

The Foundation Week:

3 Movement Sessions

• 2 moderate activities during the week (30-60 minutes each)
• 1 longer session on weekends (could be a walk, bike ride, or any activity you enjoy)
• Why this matters: Physical movement regulates hormones, improves sleep, and builds the mental toughness needed for any challenge

2 Strength-Building Sessions

• 30-40 minutes each
• Focus on functional strength that translates to daily life
• The parallel: Just like lifting weights builds physical strength, tackling small challenges builds mental strength

1 Recovery/Reflection Session

• 20-30 minutes of gentle movement plus reflection
• This is where you process what you're learning about yourself

Daily Courage Practice

• Just 3-5 minutes
• Could be journaling, visualization, or taking one small action toward your big goal

The Golden Rule:

Only increase ONE thing at a time. Intensity OR duration OR complexity - never all three. Every fourth week, dial it back for recovery and reflection.

Monthly Reality Check: Once a month, do something slightly outside your comfort zone. This teaches you how to handle the discomfort that comes with growth.

Strength Training for Life (Not Just the Gym)

Let me be clear: building physical strength isn't optional in midlife - especially when you're preparing for something challenging. It's your insurance policy against injury, fatigue, and giving up when things get tough.

But here's the deeper truth: The discipline of strength training teaches you that you can do hard things consistently. This transfers to every area of life.

Here's your twice-weekly routine:

Warm-up: 5-8 minutes of movement to get your body ready

The Main Event:

• Squats (bodyweight or with light weight): 3 sets × 8-12 reps
• Deadlift movement (even with light weights): 3 × 8-10
• Single-leg exercises (lunges or step-ups): 3 × 8 each leg
• Balance challenge: 2 × 30-45 seconds each side
• Core stability (planks or variations): 3 × 20-45 seconds
• Stretching to finish

Short on time? Split this into two 15-minute sessions. The habit matters more than the duration.

The mental training benefit: Every time you complete a workout when you don't feel like it, you're proving to yourself that you can do difficult things. This is exactly the mental muscle you need for any big life change.

How Perimenopause Changes Everything (And Why That's Actually Perfect Timing)

Your grandmother's advice about "just pushing through" doesn't apply here. Perimenopause brings irregular cycles, disrupted sleep, hot flashes, and energy that swings like a pendulum.

But here's what I want you to know: This is actually perfect preparation for pursuing something big and uncertain. Perimenopause is teaching you to adapt, to be flexible, to find strength in the midst of change.

What to Expect:

• Sleep may be fragmented (you'll learn to function with less than perfect conditions)
• Energy varies dramatically day to day (you'll learn to work with what you have)
• Motivation will have natural dips (you'll learn to act regardless of how you feel)

Your Practical Adaptations:

Sleep comes first. Consistent bedtime, cool room, breathable sheets. If your sleep is wrecked, choose rest over pushing through. This teaches you to honor your needs—crucial for any long-term pursuit.

Track your energy patterns. Most women have predictable high and low energy windows. Schedule important work during your naturally stronger times.

Build in recovery periods. Every 3-4 weeks, reduce intensity by 25-30%. This isn't being weak—it's being strategic about sustainability.

Prioritize protein and key nutrients. Your changing body needs more support. Learning to fuel yourself properly is practice for the self-care required during any challenging pursuit.

Keep a simple log. Track sleep, energy, mood, and progress. You'll start spotting patterns that help you optimize performance in any area of life.

Working WITH Your Changing Body (Not Against It)

You've probably heard about aligning activities with your menstrual cycle. In perimenopause, when cycles can be unpredictable, here's a better approach:

Track energy, not just periods.

High-energy days: This is when you tackle the big, scary tasks. Make the important phone calls. Have the difficult conversations. Push yourself physically.

Low-energy days: Focus on planning, research, gentle movement, reflection. Honor that rest and restoration are part of the process.

When everything feels chaotic: Have a "minimum viable day" ready - the smallest possible action that keeps you moving forward.

Fueling Your Dreams:

• Protein at every meal (20-30g) for sustained energy and muscle support
• Complex carbs for brain fuel during challenging work
• Anti-inflammatory fats for hormone support and mental clarity
• Extra hydration during stressful periods

The 5-Minute Daily Practice That Changes Everything

Physical preparation gets all the attention, but mental training is equally important. These tiny daily practices compound into real courage:

Pick one that resonates:

• Fear inventory: Write down one thing you're afraid of about your big goal, then write one reason it might not be true
• Identity practice: Write "I am someone who..." and finish with who you're becoming
• Micro-action: Take one tiny step toward your goal, even if it's just opening a document or making a phone call
• Visualization: Spend 5 minutes imagining yourself successfully doing the thing that scares you

The real magic? You're not just training your body - you're becoming the kind of woman who starts things, who follows through, who does brave things in midlife.

When Life Inevitably Throws Curveballs

You will get sick. Kids will have crises. Work will explode. Your hormones might make you feel like a stranger in your own body for a week.

This isn't failure - it's life. And learning to navigate obstacles while still moving toward your goal is perhaps the most important skill you can develop.

Your resilience strategy:

1. Identify your three most predictable challenges (family crises, work overload, hormone disruption)
2. Create a "minimum viable action" for each (what's the smallest thing you can do to stay connected to your goal?)
3. Remember: maintaining momentum during chaos IS success

Your Three-Week Courage-Building Plan

Ready to start building the foundation for whatever big thing is calling you? Here's your immediate roadmap:

Week 1: Foundation

• 3 movement sessions (find what you enjoy)
• 2 strength sessions using the routine above
• 5 minutes daily of your chosen courage practice
• One small action toward your big goal

Week 2: Gentle Expansion

• Same structure
• Slightly increase one element (duration, intensity, or complexity)
• Continue building your daily courage habit
• Share your goal with one trusted person

Week 3: Integration and Reflection

• Challenge yourself with one activity slightly outside your comfort zone
• Reflect on what you've learned about your capacity
• Journal about how you're already changing
• Plan your next three weeks

Your Permission Slip to Start Small

If you're reading this thinking "I still don't have time" or "I'm not ready" or "It's too late for me" - this is your official permission slip.

Start with ten minutes, twice a week. Next week, add five more. The week after, maybe take one small action toward your big scary goal.

Because here's what I know for certain: The woman who consistently does something small will always outperform the woman who occasionally does something heroic.

Your Camino - whatever form it takes - is built from these consistent tiny choices. Getting your body moving. Choosing foods that fuel you. Taking the scary phone call. Writing the first sentence. Researching the first step.

At 44, 48, 52, 56 - you're not too late. You're exactly on time.

The world is waiting for what you have to offer. Your body is capable of more than you think. Your mind is stronger than you know. And your dreams? They're not too big - they're exactly the right size for the woman you're becoming.

Small steps lead to big journeys. And yours starts the moment you decide to take the first one.

Ready to start building your foundation for whatever bold thing is calling you? Subscribe to Midlife Flow for more practical strategies that honor your midlife reality while helping you do brave things.