By Angelina Cappiello
When I walked into my community gym, I noticed a strikingly fit woman training another. She looked to be about my age, but if fitness were a number, she’d be a solid 20! It was her physique that caught my attention—strong, sculpted, and the kind of body anyone would aspire to have, at any age. I couldn’t help but wonder: What does it take to be that fit? How often does she train? What’s her nutrition like? All the questions that naturally come up when you're starting a serious health journey—one I’ve committed to at 50.
I made it my mission not only to seek out answers to my many questions but also to share them with you, our PHM readers.
Meet Michelle Sullivan—a 50-year-old mother of two who, like many in our community, traded the hustle of a fast-paced state for the tranquility of our corner of Florida. Since her move, she has become a fitness trainer, mentor, physique competitor, and a source of inspiration to so many of us.
Michelle recently sat down with Preferred Health Magazine to share her personal journey, her unwavering commitment to health and wellness, and her passion for mentoring others who are ready to take control of their lives—physically, mentally, and emotionally. Her story is one of dedication, transformation, and the power of showing up for yourself every day.
Preferred Health Magazine:
What first got you into fitness, and how did that evolve into competing?
Michelle Sullivan: While I've had a long-standing interest in the fitness industry, my full-time career was 32 years in corporate banking. I decided to take the biggest risk by leaving my Senior Vice President position to move to Florida and pursue my passion in the health and fitness field - not knowing I would have a job in that industry before making the move. A moment I remember was seeing a picture of myself in a bikini on my 40th birthday that truly pushed me to the next level. My body was not the same after giving birth to my 2nd son at the age of 36. That moment, along with my older sister telling me, "Just wait until you turn 50," motivated me to prove her wrong and be in the best shape of my life in my 50s. I was inspired by how a body could transform, which made me want to see what my body would look like at a physique competition.
PHM: How has competing shaped your approach as a trainer?
MS: My journey through competitive fitness has fundamentally elevated my coaching abilities, as it really boosted my capability to connect even more with my clients. I can tell them I understand how it is to struggle and want to give up, but if they stick to the plan/goal it will be worth it once they see the end result.
Photos Courtesy Michell Sullivan [L to R]
Michelle Sullivan competing at the NPC (National Physique Committee) in Boca Raton, FL where she placed 1st in Masters 55 plus and 4th in True Novice.
PHM: What's one myth about fitness training you wish more people knew wasn't true?
MS: One fitness myth I wish more people stood up against is "you can outwork a bad diet." This couldn't be further from the truth. While exercise is incredibly important for cardiovascular health and strength, proper nutrition is one of the most fundamental tools for a healthy body. You cannot consistently burn off the excess calories, unhealthy fats, and processed ingredients that a poor diet details. For example, you can spend an hour doing cardio, burn 500 calories, and easily consume that same amount or more with an average meal at a restaurant. Beyond the visual downfalls of a bad diet, it also lacks the protein and essential vitamins your body needs to build muscle and function, regardless of how hard you train. Results are shown best when both a healthy diet and a workout routine are incorporated, but nutrition lays the foundation for success.
PHM: How strict is your nutrition during competition prep—and how does that shift in your "normal life"?
MS: Wow, this was a hard one, and I had to have the right mindset to succeed. It included giving up going out to dinner with family and friends for months. It also included not having any alcohol and bringing a cooler of food with me every day, no matter where I was going. The biggest lesson I learned was when I realized how much nutrition my body needed with the right amount of (MACROS) proteins, fats, and carbs.
Mindset & Motivation
PHM: What's your go-to recovery routine after training sessions?
MS: Stretching after a workout and making sure I have taken all of my supplements to help support my body. Water throughout the day is a must! I make sure I get in a gallon a day of water. And when I was in prep, it went up to a gallon and a half. Massages are a great way to relax, release tension, and help prevent injury.
PHM: What role does self-talk or mental visualization play in your training or competing?
MS: You have to talk to your inner self as you would a friend. Be kind to yourself and your body. You would never tell a friend, "I hate your arms or stomach." So why would you talk to yourself that way? I stay away from the words "can't" and try to replace them with words like "I choose not to" or "I can try." For example, when I went to dinner and couldn't eat or drink at the restaurant, I would replace the words "can't eat or drink" with "I choose not to eat or drink" because of my end goal. Working out has a powerful impact on people who struggle with depression, anxiety, and self-confidence.
PHM: How do you balance ambition with self-compassion on those days when you just want to rest?
MS: I always look at the end goal and remember to follow the plan and not get distracted. Sometimes, being successful is doing the things that need to be done, even if you don't want to or are tired.
For Clients & Fans
PHM: What's your advice to women who feel intimidated by weightlifting?
MS: Just start! You would be surprised how many women felt the same way, and once they started, it became a habit that they enjoyed. They see the changes in their bodies and have more energy. If you are worried about stepping into a gym, start in your home. You can do that by getting some resistance bands and some free weights.
PHM: What's one small daily habit you recommend that can make a big difference over time?
MS: Water, water, and more water. So many of my clients do not drink the amount of water that is needed for their bodies. Here are just a few benefits: water regulates body temperature, prevents fatigue, protects joints, supports muscle function, and, most importantly, supports kidneys and liver function.
PHM: What's the most common mistake you see clients make when trying to transform their bodies?
MS: One of the most common mistakes I notice is that most of the time, they are not eating enough and are skipping meals throughout the day. This only lasts short term, as they ultimately end up more hungry and eat more in the long term, usually at night before going to bed. I also see many of these crazy shake diets and not learning a lifestyle change.
On the Competitive Stage
PHM: How do you prepare mentally and physically for the pressure of competition?
MS: Going into prep, I knew I needed a strong mindset to succeed.
I knew it wasn't going to be easy; that was why it took 7 years to finally mark it off my vision board as completed! I also knew I had to follow my nutrition plan and get proper sleep to perform the best while training.
PHM: What was the most challenging part of your last competition—and how did you overcome it?
MS: One of the challenges for me was learning how to pose and make it graceful on stage and just stepping on stage in that tiny bikini, showing my best self in front of a live audience. I was able to overcome this by hiring a posing coach and practicing daily. I could also visualize the confidence I was going to feel after stepping off that stage and completing that goal that I have had for all this time. Another challenge was accepting the placement the judges ranked me at. Of course, we all want to come in as number 1, but at the end of the day, I realized it really wasn't about being ranked #1 by a judge; it was getting out of my comfort zone and trying something new and being proud of the transformation and the mindset that it took. It's me vs. me only!
PHM: What does being a strong woman mean to you—not just physically, but holistically?
MS: The first thing that comes to mind is she is grateful. Grateful that she can move her body and blessed that she can work out when so many can not. A strong woman to me is grounded, supports and uplifts others, and handles challenges with grace. It's important to give back to our community and be a mentor. I had so many wonderful mentors in my life, and it made me make the time so I could have the same impact on other young women. A strong woman is positive and thankful for the skin she's in while still improving herself mentally and physically.
To learn more follow Michelle Sullivan @https://www.instagram.com/michelle.lynn.sullivan/