31 - Stop Overtraining: How to Build Strength, Confidence & Longevity

Welcome back to Collective Guidance with your host, Charla Goodnight. In Episode 31, Charla sits down with Fatima Leite—nationally recognized personal trainer, two-time Pro card winner, and founder of Blessed Bodies Training—for a grounded, empowering conversation about strength, sustainability, and self-honoring fitness (especially for women navigating the 35–55 season and beyond).

Fatima shares how her journey from lifting weights in her early twenties to competing at an elite level shaped her philosophy today: fitness isn’t just aesthetics—it’s alignment, confidence, nervous system support, and building a body that can carry you through life with power and ease.

If you’ve been overwhelmed by fitness noise, stuck in “more is more,” or unsure how to train during perimenopause, this episode brings you back to what actually works: the foundation.

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In This Episode, You’ll Learn

• Why strength training is the #1 priority for women 35–55+
• What progressive overload really means (and why it’s the missing piece for most people)
• How training should change during perimenopause/menopause (hint: recovery matters more than ever)
• Why less is more in midlife—without losing results
• How mobility protects your joints and improves performance (and why it’s non-negotiable)
• The role of nervous system regulation (mini breathwork + meditation) in long-term results
• The biggest nutrition misconceptions women carry from diet culture
• A simple, sustainable “go-to menu” approach to meal planning
• How to measure progress beyond the scale using consistency + performance markers

Key Takeaways

Strength training comes first

Fatima’s rule is simple: if you can only do one thing, make it strength training—ideally 3 days per week—because it supports muscle maintenance, confidence, longevity, and resilience as you age.

If you’re not progressing, your body won’t change

A major reason people don’t see results? They lift the same weights, the same way, every time. Fatima breaks down progressive overload in real terms—more weight, more reps, or more sets—as long as your form and safety stay solid.

3) Midlife training requires more listening (not more pushing)

Fatima explains why the intensity and rigidity that “worked” in earlier decades can backfire during perimenopause: stress, poor sleep, and inadequate recovery can amplify symptoms and stall progress. The win is in strategy and sustainability, not extremes.

4) Mobility is how you “prepare the body for the load”

Mobility isn’t optional—it’s the prep that helps reduce tightness, improve movement quality, and protect joints so you can lift well and stay consistent.

5) Nutrition foundations > confusing trends

Fatima emphasizes two key anchors before worrying about anything complicated:

• Protein

• Fiber

And a truth many women need to hear: most are undereating, especially after years of diet culture.

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Episode Highlights (Timestamps)

• 00:00 – Welcome + who is Fatima Leite

• 02:00 – Fatima’s fitness journey: consistency, control, and competing

• 06:30 – Confidence + self-honoring discipline as part of fitness

• 07:45 – Training then vs. now: perimenopause, recovery, and “less is more”

• 09:10 – Major setbacks after having a child and building a sustainable system

• 11:15 – What women 35–55 should prioritize: strength training first

• 12:35 – Progressive overload explained (weight, reps, sets)

• 16:00 – Cardio: when it helps and when it’s too much

• 18:50 – Mobility: why it matters and how it supports joints + performance

• 22:20 – Breathwork + nervous system reset inside her program

• 24:30 – Perimenopause discomfort + inflammation: return to foundations

• 30:15 – Nutrition misconceptions: protein, fiber, and eating enough

• 33:30 – Simple meal structure: the “go-to menu” method

• 38:00 – Measuring success beyond the scale

• 42:00 – Motivation + consistency: start small, stay focused

• 45:30 – How to work with Fatima + Nourish program info

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Memorable Quotes

“Strength training should be your number one priority.”

“Less is more—especially in this stage of life.”

“Build the foundation first. Don’t even bother with the extras until the foundation is solid.”

“Most women are not eating enough. Diet culture did us a huge disservice.”

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Work with Fatima Leite

Nourish Program + coaching applications:
nourishbyfatima.com

Fatima’s approach blends elite training principles with real-life sustainability—strength first, mobility support, stress-aware programming, and foundational nutrition habits designed for long-term results.

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