Featured Fitale – Michelle Williams

Michelle Williams
How I Reclaimed My Strength, Confidence, and Wellness After 40 Through Pilates, Purpose, and Persistence

Please introduce yourself — your name, age (optional), occupation, hobbies, and where you’re from.

My name is Michelle Williams, and I will be 63 years young in June 2026. I am a wellness entrepreneur and a passionate advocate for healthy living grounded in evidence-based lifestyle practices.

I am a certified Balanced Body Pilates instructor, a certified NIH–UMMS Cancer Health Ambassador, and I hold a Master of Science in Medical Cannabis Science and Therapeutics with a focus on integrative health and healthcare advocacy.  I have a deep commitment to bridging science, movement, and whole-person wellness. I’m originally from New York City but have called Maryland home for the last 38 years.

I’m currently building my brand, Pilates with Michelle …and Wellness, Too, which focuses on movement, healing, confidence, and whole-person wellness for women—especially women over 40. My hobbies include Pilates, continuing education about integrative health. and creating spaces where women feel empowered in their bodies again. My wellness offerings include health educating and advocacy for women on a professional level. That looks different depending on the needs of the woman.

How long have you been on your fitness and weight loss journey?

 My journey has evolved over a few decades. I replaced the word weight-loss and what that meant to me with wellness to define that success I was going to reach!

Like many women, I had seasons where fitness was about appearance. The older I became, the harder it was to keep weight off and the poor eating habits did not help. Consistency with working out was not a problem, consistency with eating was the issue. I’d lose weight for special occasions, big birthday celebrations, a cousin’s, wedding, etc., then go right back to unhealthy eating until it was time to get ready for the next big occasion!

 My most intentional transformation began at 49 after a diagnosis of breast cancer. Intellectually, I knew I was going to live, two of my close friends had just beat it, so I was going to be fine. Emotionally, it was a struggle! I worked with integrative health practitioners getting acupuncture and Reiki treatments.  My goals focused on healing, mobility, strength, and longevity. I decided I wanted to feel strong and vibrant again—not just smaller. I was perimenopausal before the diagnosis.

Part of the breast cancer treatments included sending me into full blown menopause with chemicals. Oh, and 1/3 of women treated with breast cancer gain weight during treatment and yes, I was in that group. There was no winning. The medical team encouraged me and told me it will drop off when treatments were over.

What sparked your decision to begin your weight loss and fat loss journey at this stage of your life?

After 40, and especially after navigating serious health challenges, I realized life is too precious to feel disconnected from your own body. I wanted energy. I wanted confidence. I wanted to feel like myself again. I also knew other women were silently struggling with the same issues—weight gain, hormone changes, stress, and feeling invisible. I wanted to become an example that transformation is still possible.

Had you tried to lose weight before? What was different this time?

A recurrence of breast cancer in 2021 made me take full stock of everything I ingested, bathed in, lotions slathered on my body, nail polish, hair products, detergent, perfume, candles, everything. I could not ignore that fact that being overweight was not going to change my wellness. What was different this time was mindset. I stopped chasing quick fixes and started building a lifestyle. I focused on sustainable nutrition and met with a nutritionist every week, then biweekly, for a year, I continued movement I loved,  consistency, and grace. This time I was not punishing my body—I was partnering with it.

What was your starting weight and/or measurements, and where are you now?

My transformation has been less about one number and more about body composition, strength, posture, and how I feel. I’ve reduced excess body fat, improved muscle tone, reshaped my physique, and regained confidence in how I carry myself. My pictures tell volumes of what I’ve achieved. My size 18 dresses were cute, but the size 10 dresses are good for the inner Michelle!

How did losing weight after 40 differ from any earlier attempts in your life?

After 40, I had to become smarter, not harsher. Recovery matters more. Sleep matters more. Stress management matters more. Nutrition quality matters more. I could workout daily, but the poor eating habits, and bad sleep hygiene played a bigger role that I finally accepted.

How did your eating habits change throughout this journey?

I moved away from emotional or convenience eating and toward intentional nourishment. I became more mindful about protein, fiber, hydration, portion balance, and consistency. I stopped eating red meat, and alcohol.  Knowing it was unrealistic to never have a treat again,  still wanted to have a treat, I selected Thursday as my once per week treat. If I was going to an event with food, my treat day was Saturday or the day of the event. Notice I state treat rather than cheat day. I was not cheating myself.

Which physical activities did you do, and did you need to modify any of them due to your age, joint pain, or physical limitations?

Pilates became foundational for me because it builds strength, posture, flexibility, and core stability without unnecessary wear and tear on my body. I found walking, mobility work, and strength-based movements helpful. I have neuropathy in my right foot, and it gets painful I keep my toes in one position too long. Strength training is important for peri-menopausal and postmenopausal women. It strengthens our bones, decreasing risks of fractures as we continue to age.

What advice would you give a woman over 40 who wants to start but feels it’s too late or too hard?

It is not too late. Your best chapter may begin after 40. Start small, stay consistent, and stop comparing yourself to younger versions of you—or anyone else. If you want to lose 40 lbs in total, start with smaller goals. I would tell myself 1 pound a week is what I could manage. Some weeks with the proper sleep, combined with strength training and cardio it was 2-3 pounds gone. Those smaller wins gave me the encouragement to keep going.

How can our readers follow your ongoing journey online?

You can follow my growing wellness brand, Pilates with Michelle …and Wellness, Too, for movement, motivation, and wellness inspiration.  My email address is Michelle@mwsspilates.com

If my story helps even one woman realize she is not too old, not too late, and not too far gone to begin again—then sharing it was worth it.