What other things should I consider in training? Is fitness just about the physical exercise?

I also make sure the training is of most benefit for me and have thought about various factors that make for a good workout. These are also listed below so that YOU can become fighting fit. Not just at 40. At 10 and 110, in between and beyond.

1. Choose a coach you respect.

Invest time in looking for the right fit of coach and you. It was only when I felt enough respect for and trust in a particular coach that I was ready to willingly undergo physical exertion under his guidance.

2. Choose a sport you love.

There’s no point in doing a sport if you grind your teeth with resentment. Connect with one that stimulates you and you even think about it when you’re not training.

3. Combine disciplines.

Combine higher intensity with lower intensity, either in one session or spread across the week. Repetition creates the path towards excellence, but it also limits your growth of certain parts of the body, whereas variety will allow for more balanced growth.

4. Invest in excellence.

Investing in the expense of a personal trainer to get one-on-one attention and tailor the training precisely to your needs is well worth the extra dollars. There is no escape, and there is faster growth with the individual attention.

5. Save your S$ in the "jungle gym".

Balancing out the pricey personal training is simple with a super cheap monthly card at a local gym. You can also use the outdoors as your free, everything-is-possible gym. Be creative and do interval training along a walk in the jungle or reservoir, stopping to jump over roots, sprint up steps, even meditate at a quiet spot.

6. Life lessons beyond punches and crunches.

Getting fighting fit isn’t just about the physical - it’s about life experiences, awareness, and growing wiser. When mindfully approached, fitness training is also about expanding your horizons, mentally and spiritually. Start listening.

7. Respect your body.

During workouts, it’s never just about the act of training. Make sure you get a detailed description of what’s happening in which muscles and how to best recover and get the most out of the training. If you are lucky, your coach may also touch on the mental and spiritual side of your practice.

8. Push and release.

Appreciate a coach who can see where your breaking point is, and push you just enough but not so much that the benefits of the workout would be annulled.

9. Rest.

Rest is a crucial part of the training. It is during rest when the muscles grow, so give them the chance. If your coach doesn’t include rest as a part of the training, request it and see what the coach’s thoughts are on the matter.

10. Be present.

Remember the importance of focusing on a point, inside yourself. When tuning in to that inner sense of presence, feel movement as coming from deep within, and then only releasing it through your own personal expression. Focus also on the external, such as a crack in the wall, or an object on the horizon. Feel the connection to your environment and get strength through it.

I plan to enjoy some of my most focused workouts in my 40s. To be fighting fit. Physically. Mentally. Emotionally. Spiritually.

Do you have questions or concerns about your coach? Is there some part of your fitness routine you just feel stuck in or need some advice in?

In Getting Fighting Fit at 40 Part 2, you will learn how to squeeze in quick but effective routines in your busy schedule and make sure you still exercise.

Visit the R.A.W. Inside Out page to find out more about Pauliina's work.