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.
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.
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.
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.
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.
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
"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."
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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