There’s something profound about watching someone transform their life when everything seems stacked against them.
At 55, Kelly Gar is living proof that age, circumstance, and even a brain tumor diagnosis don’t have to define your future.
Her journey from pandemic weight gain and brain surgery to bench pressing 165 pounds isn’t just inspiring—it’s a masterclass in resilience, consistency, and refusing to quit on yourself.
In a candid conversation with journalist Claire Johnston, Kelly shared exactly how she rebuilt her body and life, revealing the diet, training, and mindset shifts that made it all possible.
Jump to:
- The Pandemic Wake-Up Call
- The Diagnosis Nobody Wants
- When Everything Changed
- The Transformation That Started Before Surgery
- The Mental Shift That Changes Everything
- What Kelly Eats Every Day
- Navigating Menopause
- The First Step Is the Hardest
- Beauty, Aging, and Self-Worth
- The Book and the Message
- Key Takeaways From Kelly’s Journey
The Pandemic Wake-Up Call
Kelly had been an athlete her entire life, playing tennis and staying active even after having children. But when COVID-19 hit in 2020, everything changed.
We were making charcuterie boards every night having a bottle of wine watching the news. At a certain point, I remember thinking, what’s gonna happen like when COVID ends? Like, I’m just gonna leave my house, but I don’t really fit into my pants right now.
The realization hit hard. Kelly wasn’t feeling good in her body, and she knew something had to change. But what she didn’t know was that a much bigger challenge was lurking in the background.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The Diagnosis Nobody Wants
A year before the pandemic began, Kelly started experiencing recurring headaches—unusual for someone who rarely got them. After about ten days, she contacted her doctor who ordered an MRI scan.
Then came the call that changed everything.
They said, ‘We got your MRI results. We need you to come in.’ And so, I was like, ‘Oh, this isn’t going to be good.’ So, I went in and he said, ‘I’ve got good news and bad news.’ He said, ‘What do you want first, the good or the bad?’ And I said, ‘I’ll take the good news first.’ And he said, ‘You don’t have MS.’ And I said, ‘Okay, what’s the bad news?’ And he said, ‘I think you have a brain tumor.’
Remarkably, Kelly didn’t panic. Doctors initially suspected the mass might be scar tissue from a violent assault she’d experienced in college. For four years, they monitored it with regular MRI scans every three months.
When Everything Changed
In May 2023, another scan revealed the tumor was changing. Surgery became inevitable.
Kelly chose UCLA for the procedure, and in August 2023, surgeons successfully removed the entire tumor. But the story didn’t end there.
The type of tumor that I had is called an astrocytoma and those are generally cancerous and they like to come back. To this day I’m like nope it’s not coming back. I just don’t believe it is.
When the oncology team called to discuss grading, Kelly received shocking news: they had to grade it as a four—one of the most serious classifications. Though it was later reclassified closer to grade two, the moment shook her.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
But Kelly’s response revealed everything about her mindset. She asked her doctor if anyone with this tumor had gone years without recurrence.
I said, ‘Listen, I don’t need a couple. I just need one.’ That’s it. I just need one to know that it’s possible to know that the things I’m thinking in my head, the things that I believe are a possibility.
The Transformation That Started Before Surgery
Here’s what makes Kelly’s story even more remarkable: her physical transformation actually began before the tumor was removed.
In January 2022, Kelly joined the Wonder Woman coaching program run by trainer Michelle McDonald. This wasn’t a quick-fix diet—it was a complete overhaul of how she ate, trained, and thought about her health.
It’s a lot of work, but it is work that I enjoy. To me, it’s a privilege to be able to not only do that, but to have the information at this age.
The Training Program
Kelly’s programming comes through an app, where coach Michelle McDonald designs four-week training blocks focused on progressive overload.
Her weekly routine includes:
- Cardio: 6 days per week during weight loss phases
- Resistance training: 4 days per week in the gym
- Daily walks for additional movement
- Structured split: Separate leg days and upper body days
The training involves compound movements like barbell squats (front and back), various rep schemes ranging from three sets of 15 to four sets of eight, and progressive increases in weight over time.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Bench Press: Her Favorite Lift
With bone-on-bone arthritis in both knees limiting some lower body movements, Kelly found her strength passion in an unexpected place: bench press.
When I was right before my surgery in 2023, I was bench pressing 135 pounds. I remember thinking, I’m never gonna get back to that. And I think I bench pressed 165 pounds last week.
Her goal for the year? A 200-pound bench press at age 55.
The Mental Shift That Changes Everything
Kelly’s physical transformation runs deeper than muscle and aesthetics. Something fundamental shifts when women start prioritizing strength training.
I think feeling good in your body, like in your skin, is so important and it’s such a gift. And I almost think sometimes until you haven’t felt good in your skin, you don’t really appreciate what it feels like when you do.
She describes strength training as creating a sense of ownership over her body and her aging process that she’d never experienced before.
Claire Johnston, the interviewer, noted how building strength shifted her own focus away from facial aging toward what her body could do. Kelly agreed wholeheartedly.
Going into the gym, I get to do my things my way. I’m so sure-footed in it. I wouldn’t even worry if somebody had something to say about it. And I think that’s a really great feeling.
What Kelly Eats Every Day
Kelly follows a macro-based eating approach her coach calls “food dosing”—breaking daily macronutrients into four or five smaller meals throughout the day.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
A Typical Day of Eating
Morning (Pre-Workout):
- Toast (often homemade sourdough) with egg whites and cottage cheese
- Added greens for micronutrients
- 50-80 grams of carbohydrates depending on workout intensity
Lunch:
Evening Meals:
- Lower carbohydrate as day progresses
- Greek yogurt with protein powder topped with chocolate chips or berries for something sweet
The Protein Priority
Kelly aims for approximately 160 grams of protein daily—a significant amount that supports her muscle-building goals and recovery.
That part’s usually pretty easy for me to be honest. You can find it anywhere. Egg whites, steak. I really do try to stay away from protein bars. I try to stay with whole foods just cuz I feel better.
She focuses on anti-inflammatory whole foods to manage inflammation related to her hip issues and overall health. The approach is intentionally simple—she eats similar meals most days because it works and makes her feel good.
Hydration and Supplements
Kelly drinks approximately 135 ounces of water daily—far above typical recommendations but crucial for her training volume and recovery.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Her supplement routine includes:
- Vitamin D
- Fish oil
- Heart health supplements (family history of heart disease)
- Creatine added to coffee daily
Creatine deserves special mention as one of the most researched supplements for building muscle mass, particularly valuable for women in midlife and beyond.
In her late 40s, Kelly’s periods became irregular and overwhelming. She opted for a hormonal IUD, which essentially stopped her periods and minimized typical menopause symptoms.
I didn’t have another period after that and I also didn’t really have a lot of menopause symptoms like I had some hot flashing but not not crazy. And so when it was time to take out the IUD, I said, ‘Do you think you could just put another one in because whatever is happening soon, I’ll just stick with this.’
Kelly’s pragmatic about hormone management, acknowledging that whatever works for individual women should be pursued without judgment. She’s open to exploring other options if her needs change.
Her story demonstrates that resistance training remains hugely valuable regardless of hormone replacement therapy status. While HRT can help many women, consistent strength training provides benefits that extend far beyond hormonal support.
The First Step Is the Hardest
Kelly remembers feeling completely out of place when she first returned to the gym after years away.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
The first time that I stepped foot in the gym after years of really kind of letting myself go. I just remember feeling so like fish out of water. There were times where I just wanted to walk out of the gym cuz I was like, I don’t even know how to use this machine. I don’t even know where to find this other one. And I just kept saying, just keep going.
Her advice centers on one core principle: consistency above everything else.
You don’t get to the place where you feel physically unwell overnight. So, you’re not going to get to the place where you feel physically well overnight. Get into the gym. And you have to fight every single day to stay there, to be there, to feel like you belong there.
The shift doesn’t happen immediately, but it does happen—slowly, you begin to feel like you belong, that the gym is your place, that you’re not giving up on yourself.
Beauty, Aging, and Self-Worth
Kelly gets Botox approximately every nine months but keeps her anti-aging routine relatively simple beyond that. Her philosophy reflects a balanced approach to looking good while aging.
I kind of almost feel like the prettiest people are the happiest people. I think it’s more of like an internal thing that comes out. I notice like when I eat well and I drink a lot of water and you know I kind of follow my skin routine and all of that like it kind of feels like it’s good and I’ve always said I just kind of want to look my age and do it gracefully.
She acknowledges the intense pressure women face—what she calls “the Kardashian effect”—but refuses to get caught up in comparison or pursuing someone else’s standard of beauty.
For Kelly, the real focus is functional fitness—being able to stand up on her own, maintain independence, and live vibrantly as she ages.
The Book and the Message
Kelly is currently writing a book about her journey, including the struggles that weren’t visible from the outside when everything appeared perfect.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I think we need somebody to say, ‘I bet you didn’t know this, but I was going through this.’ Even though it looked perfect on the outside, it wasn’t. It’s okay that you woke up one day and you have no idea who you are. It’s okay that you’re questioning whether or not you get a second act.
Her central message? There is nothing more powerful than a woman who knows her worth.
Sometimes it takes reaching our 50s to finally get there—to set boundaries, refuse what steals our joy, and prioritize ourselves without apology.
Key Takeaways From Kelly’s Journey
- Discipline and consistency trump everything else when it comes to transformation
- Progressive overload strength training builds not just muscle but confidence and self-worth
- High protein intake (around 160g daily) supports muscle building at any age
- Anti-inflammatory whole foods help manage pain and optimize performance
- Adequate hydration (135 ounces daily for Kelly) supports recovery and training
- Creatine supplementation enhances muscle building, especially important for aging women
- The mental transformation matters as much as physical changes
- Starting is uncomfortable—but showing up consistently changes everything
- You don’t need perfection—you need to refuse to quit on yourself
Kelly Gar proves that 55 can mean stronger than ever, healthier than before, and more confident than you’ve ever been. Her transformation wasn’t about erasing aging or achieving some impossible standard—it was about reclaiming power over her body, her health, and her life.
As she prepares to bench press 200 pounds and share her story more widely, Kelly offers hope to anyone who’s ever felt lost, stuck, or like their best years are behind them.
They’re not. Sometimes they’re just beginning.
