Hey there,
Between writing plot twists and chasing leads through dark alleys with Cassie Clearwater, I’ve been thinking a lot about strength—the kind we earn, not just the kind we’re born with. Cassie’s job demands a lot—especially her... let’s just call them late-night visits that require every ounce of agility, endurance, and power she can muster. So keeping her strong? Non-negotiable. Same goes for us in real life, too.
Recently, over breakfast with my mom, we had a real conversation about how much harder it’s gotten to build and maintain muscle as we get older. I thought I’d share what came out of that talk… and what I’m learning in my own journey.
💪 Cassie’s Strength File: Fitness After 40 (But really, any age)
The case file on midlife muscle reads like this:
- Strength doesn’t come easy anymore—but it’s still possible.
- What worked in our 20s might not work now.
- We have to train smarter, eat wiser, and rest better.
And that’s not weakness—it’s adaptation, and it’s powerful.
“Comparison is the thief of joy.”
—Theodore Roosevelt (and probably Cassie)
🧰 Tips from the Field
Cassie’s Current Routine (inspired by real-life shifts):
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Heavier weights, fewer reps – Stronger bones, stronger body.
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Protein in every meal – Muscle doesn’t build itself.
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Active rest – Walks, yoga, stretching… not just Netflix marathons.
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Mind over mirror – Don’t chase the old version of yourself. Write a new chapter.
🍽️ Mystery Meal Planning (for Strong Bodies & Sharp Minds)
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Breakfast: Power scramble (eggs, veggies, chicken sausage)
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Lunch: Detective’s bowl (quinoa, roasted veggies, grilled salmon)
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Dinner: One-pan stakeout stir-fry (lean beef, bell peppers, garlic)
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Snacks: Greek yogurt + almonds, or Cassie’s go-to: protein coffee + dark chocolate square
🔍 Final Thought from the Desk of Cassie Clearwater:
No matter your age, background, or how long it’s been since you picked up a barbell or dumbbell—
You are not too late.
You are not too far gone.
You are not weak.
You’re just in a new chapter.
Let’s write it with strength.
Want more Cassie-fueled fitness inspiration? I’ll be sharing monthly Cassie’s Corner dispatches with workouts, reflections, and wellness ideas inspired by my favorite fictional vigilante.
Cassie's debut, Murder in a Dark Alley, launches soon on Kickstarter. If you like a dose of swag with your book, follow by clicking the image below to keep updated on Kickstarter:
