# @katia_dancebody on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DeHd7JJuYpC
- **Gondola URL:** https://gondola.cc/posts/71347643-katia-dancebody-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/9cf99d2e24.jpg
- **Posted:** 2026-10-05T14:53:18.000+00:00
- **Account Owner:** Katia Pryce (@katia_dancebody) — https://gondola.cc/katia_dancebody

## Caption

I’m 42. If you’re 20s or 30s, start these 8 habits before your 40s start without you😏 

Saw @ashleyspivey do this and wanted to put my own spin on it.

1. BUILD MUSCLE LIKE IT’S A SAVINGS ACCOUNT. Strength training for women isn’t optional. Women lose up to 8% of their muscle mass every decade. The muscle you build in your 20s and 30s is the head start you’ll thank yourself for later. Lift heavy. And often. 

2. PROTECT YOUR SLEEP LIKE IT’S YOUR BIGGEST CLIENT. You can’t out-hustle exhaustion. Recovery is infrastructure. 

3. EAT THE PROTEIN. SERIOUSLY. Not “I’ll try.” Plan it into every meal. Buy protein rich snacks to keep on the go. You want to maintain all that muscle you’re building? Protein. Plus it helps support hormone balance.

4. PICK A WORKOUT YOU’D STILL DO AT 60. If you dread it, you’ll quit it. Dance, lift, sculpt, move in a way that makes you feel like the main character. I built a whole business on this.

5. STRENGTHEN YOUR CORE AND PELVIC FLOOR BEFORE LIFE FORCES YOU TO. Nobody posts about it. Everyone needs it. Whether you choose to have kids or not, a strong core and pelvic floor support everything you do at every age.

6. PROTECT YOUR ENERGY. Cut the friendships, relationships, jobs, habits, etc. that drain you physically and emotionally. It’s going to be much harder to do later.

7. START THE THING YOU KEEP “RESEARCHING.” I built DanceBody before I felt ready. “Being ready” is a myth. Momentum isn’t. 

8. STOP AUDITING YOUR BODY AS IT OWES YOU SOMETHING. It’s carrying your entire life. Train it well. Feed it well. And quit insulting it. The way you speak about yourself matters.

Which of these do you wish someone told you in your 20s?

#strengthtrainingforwomen #womenover40 #fitnessover40 nycfitness

## Stats

- **Views:** 12,244
- **Likes:** 222
- **Shares:** 0
- **Comments:** 30

## Tags

womenover40, strengthtrainingforwomen, fitnessover40

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