In this episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with Malissa Sander, founder of Aqua Tula, to challenge the idea that women in their 40s need to train harder to stay fit.
Malissa shares her journey from childhood anorexia and an unhealthy relationship with exercise to rebuilding her body through water-based fitness and strength training. After losing muscle, suffering injuries and developing osteoporosis, she learned to approach movement differently, prioritising strength, recovery and a sustainable relationship with her body.
The conversation explores why the “push harder” approach can be counterproductive in midlife, and why Malissa’s Three Ws; weights, water and walking form the foundation of her approach.
Chapters:
00:00 Malissa’s story: from anorexia to strength
03:06 Anorexia, perfectionism and body image
04:47 When exercise pushed her body too far
05:19 Rebuilding through water and weights
07:21 Discovering aqua and strength training
09:52 The Three Ws: weights, water and walking
11:22 Combining water, mobility, cardio and strength
12:57 The biggest myths about aqua fitness
13:59 Blue Mind Theory and the brain on water
14:36 Why hard training can feel easier in the pool
15:30 Building community through movement
17:19 Aqua Tula as an adaptable fitness system
18:21 The calling behind Aqua Tula
19:51 How the Aqua Tula method was created
20:21 What does “Aqua Tula” mean?
20:39 What to expect in your first class
22:03 Who can benefit from aqua fitness?
23:24 Is aqua fitness for men too?
24:41 Pregnancy, postpartum and C-section recovery
25:48 Exercise and postpartum depression
29:40 Do you need to know how to swim?
31:10 Body confidence and getting into the pool
32:36 Reconnecting with your body through movement
34:48 Hot or Hype
37:04 Where to find Aqua Tula
37:23 Malissa’s 40s Formula
About the guest:
Malissa Sander is the founder of Aqua Tula, a boutique water-based fitness method combining HIIT, strength, mobility and flexibility — designed for all ages and fitness levels. Based in Singapore, Malissa has trained a community of over 450 women and works with everyone from perimenopausal women managing joint pain and inflammation, to pre and postnatal clients, to elite athletes. Her method is built on the belief that exercise does not have to be painful to be effective.
Follow Malissa on Instagram: https://www.instagram.com/aqua.tula/reels Find out more and book a class: https://www.aquatula.com
About your hosts
Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition. https://www.instagram.com/eat.with.jasmin/
Amanda Lim is a Metabolic Health Coach focused on helping women build strength, confidence and long-term health. https://www.instagram.com/coachamanda/
Support the podcast
If you enjoy these conversations, subscribe and share this episode with someone navigating a major life transition or learning to let go of a version of themselves.
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