“It’s never too late.” It’s a phrase we hear often, but Meg VanderHeg is the living proof. A busy mother of three and a recent grandmother, Meg’s journey to becoming a personal trainer didn’t start in her 20s—it started after a life-changing battle with breast cancer.

Now 52, Meg specializes in women’s health, helping others navigate the challenges of aging with strength and grace. Here is her expert advice on how to reclaim your health in mid-life and beyond.

The Turning Point: Recovery Through Movement

Meg’s 35th birthday wasn’t spent celebrating; it was spent in a hospital bed undergoing breast surgery. Following her recovery from cancer, she joined a gym for yoga and Pilates to help her body heal.

What started as a recovery tool turned into a “love affair” with fitness. With the encouragement of her family, she pivoted her career at 48 to help other women overcome the same hurdles she faced: juggling family, work, and the physical changes of aging.

1. Swap Endless Cardio for Strength

Many of Meg’s clients fear that lifting weights will make them “bulky.” Meg admits she used to feel the same way, spending years on “fad diets” and grueling cardio sessions.

• The Shift: Focus on resistance training to support peri- and post-menopause, joint health, and heart health.
• The Routine: Start small. Aim for 30 minutes, twice a week, eventually building up to three or four days.
• The Golden Rule: Prioritize recovery. Our bodies need rest days more than ever as we age.

2. Fuel Your Body, Don’t Starve It

The “eat less, move more” mantra can often backfire. Meg focuses on “baby steps” to nutrition:

• Slowly increase your protein intake.
• Hydrate more (aim for just one extra cup of water a day to start).
• Incorporate more whole foods rather than restricting groups.

3. Find a Bespoke Program

Fitness isn’t one-size-fits-all. Meg recommends seeking professional guidance to ensure correct technique before increasing weight.

• Expert Help: Invest in a personal trainer who understands your specific stage of life.
• Pelvic Health: Don’t let issues like incontinence stop you. A good trainer will help you support your pelvic floor and work around your specific needs without judgment.

4. Practical Tips for Longevity

Keeping active doesn’t have to be boring or exhausting. Meg suggests:

• Make it fun: Try hiking, swimming, ballroom dancing, or simply playing with grandkids.
• Prioritize Sleep: Good sleep habits are the foundation of recovery.
• Consistency > Perfection: It’s better to be consistent than to be perfect.

5. Be Kind to Your Current Self

“Train for where your energy levels are now, not where they used to be,” Meg advises. Embracing this new phase of life is empowering. Accept your body, listen to its signals, and move with purpose.

Note: Always consult your doctor before starting a new exercise routine, especially if you haven’t been active for a long time or have underlying health concerns.