Recently, I turned 40.

Everyone I spoke to in the lead-up to the milestone had a slightly different opinion, some people were full of the “it just keeps getting better from there!” … whereas others were more “Ugh! Everything’s downhill after 40”

Having dedicated a significant amount of time over the past decade to growing and caring for three small humans, I was determined that 2024 was my opportunity to take back something just for me.

I set a goal at the beginning of the year - “to be at my strongest by the time I turned 40” in November. A key measure of attaining that goal was to do 5 unassisted pull-ups.

Why 5 pull-ups?

Who knows! I just plucked a number from the air & thought “That seems like a decent goal”

What I didn’t do

Given my background in behaviour change, I didn’t set avoid goals like “stop eating sugar” or “lose weight” or “cut out alcohol”

Research shows that avoid goals are ineffective because they have a negative impact on your brain and don’t actually give you something practical to do.

What I did do

Instead, I set small non-negotiable approach goals that I knew would move the needle in the right direction.

Behaviour goals that gave me something to action and I could hold myself accountable to each day.

In doing so, I used myself as a guinea pig to follow the same advice I give to clients every day.

I set daily targets around things like:

Hydration
Protein intake
Fruit & veggie consumption
Movement
Self-care
Sleep

I also engaged a Personal Trainer to help shortcut my journey to ensure I had the right person in my corner to keep me accountable and motivated.

And this is what happened

Within a few months, I was noticeably stronger in my upper body; something I had not previously focused on improving.

My body composition changed where clothes were a bit loser around my hips and tighter around my upper back.

It wasn’t about weight loss, but I did lose 10% body fat (almost 6kg) in 9 months following the exact method that I use for clients.

By adhering to a consistent nutrition plan that was simple, delicious and met my energy needs, I still enjoyed my soul foods (hello Caramello Koalas and Mint Slice biscuits), as well as a glass of wine or two on the weekends. No guilt.

But the biggest change?

My mood and confidence.

Having been through crippling post-natal depression and burnout only a couple of years ago, I had lost sight of who I was before that period.

This journey brought my fun and playful side back to life.

As a parent, I have been more patient and present with my boys.

I have more love to give to those around me, instead of trying to pour from an empty cup.

As an individual, I feel the best I’ve felt.

I don’t ‘feel 40’ (whatever that is supposed to mean), so in true extrovert style, I celebrated with an epic 4-part FESTIVAL OF 40 🎉.

4 events over 4 weeks that ranged from Sydney to Brisbane to Byron Bay to New York.

Totally indulgent and something I will NEVER regret.

So did I achieve my goal?

Because that’s the point of goals right… if you set one you’re supposed to achieve it, otherwise it’s failure?

WRONG.

Am I able to perform 5 unassisted pull–ups? Not quite. Little did I know that pull-ups are possibly the hardest exercise for women to perform. However, I am ALOT closer than I was than 12 months ago.

Am I the strongest I’ve ever been? Without a doubt.

Has my journey improved my life in more ways than I imagined? Absolutely.

Will I forget about that goal of unassisted pull-ups now that I’m 40? Hell. no.

I am so incredibly proud of what I have achieved, and I am determined to keep putting in the work.

Your blueprint for success

If you are feeling inspired to make 2025 the year of your best health, here’s a few things to consider:

DREAM TEAM: When you have a goal, get the right person or people in your corner to support you on the journey.

Depending on your goal, that might mean a great GP, Specialist, Nutritionist, Personal Trainer, Psychologist / Counsellor.

I am so grateful to Henry Joyce from Project Health & Fitness for believing in me, keeping me accountable and pushing me towards the end goal.

PROGRESS OVER PERFECTION: Life is busy, not every day or week is perfect. That’s ok.

Focus on the small habits that you can perform daily that keep moving you in the direction you want to go.

One episode of falling off the wagon shouldn’t derail your efforts overall.

Along my journey, I had a lower back injury and tore an adductor muscle. Both injuries meant I had to start back at square one with rehabilitation work.

I didn’t let this affect my commitment to the other areas I was progressing with (Hydration, Nutrition, Self-care, Sleep) and choosing different types of movement.

BEHAVIOUR OVER OUTCOME GOALS: Telling yourself to “lose weight” or “get healthy” is too vague to keep your momentum going.

Break down a big outcome goal into smaller behaviour-based goals to give yourself focus each day.

Think along the lines of ‘cover half my plate with vegetables at main meals’ and ‘drink 2L+ water daily’

SELF-CARE IS ESSENTIAL: I say it all the time in my workshops and in clinic, “you cannot pour from an empty cup”.

Putting yourself first means you have more to give to others. This is especially important if you are a parent.

By dedicating time to exercise, eat well, relax, laugh and enjoy life; you are being the greatest role model for your children and others to do the same for themselves as they grow.

Could there be a better gift?

So what’s next?

Now is the time to consider what you desire for 2025.

WORKPLACE WELLBEING: If your workplace could use a wellbeing boost, check out my suite of workshops or get in touch for a chat.

1:1 CONSULTS: If you are ready to take control of your health, whatever that looks like for you, reach out for a complimentary 15min chat.

Meanwhile, I’ll be over here working on my pull-up game and continuing to focus on having more fun!

You can follow my continued progress on Instagram.

Stay well,

Cailie.

Mindset, Motivation and Milestones: My Story and the Blueprint for Your Success