39 Minute Workout

04/25/2026

4 Exercises you should start doing TODAY if you want to look and feel more fit

Kettlebell swings- these are king of all explosive movements for athletes over 40. They build a great b***y, get your heart rate up and strengthen the entire back half of your body. This type of movement is the most commonly skipped in most strength programs.

Squats and Lunges- want sexy legs, glutes and a strong core? Squat and lunge!

Overhead presses- these give you great looking shoulders! Look back and see pics of our clients with great looking shoulders and tris (bat-wing area)! I guarantee they have a strong overhead press. This is a common area people are unhappy with…so press and get stronger.

Jumps- no matter what your age is, you should be working on some form of jumping even if it’s very basic. Jumping builds bone density, protect from falls and keep fast twitch muscle so you look and feel younger

This list is not the end. There are other exercises you should add for a complete program.

But these will address a wide range of needs. The key to looking and feeling your best is getting stronger in movements that offer the greatest bang for your buck.

So any program or workout I make for clients will involve and work around these.

My clients are often told by their peers that they look so much younger and more fit. It’s because they have done the hard work to build lean muscle and move great for their age.

If you love this topic and are looking for ways to stay strong and healthy over 40, make sure you hit the FOLLOW/LIKE button

04/23/2026

If time if limited but you want to get in shape…This is the KEY

1- train compound movements with weight that is challenging

2- do something explosive (like kettlebell swings) along with moves that build the best strength

3- get your heart rate up and do short bursts of high intensity (preferably after strength work)

4- finish it off with solid core work

That’s the way we’re able to help women over 40 build back the body they want- one that’s leaner, stronger, firmer and more mobile.

I can definitely get you stronger if you want to workout for 90 minutes, 3X/week…but who has that time?

Not the women I work with.

They have jobs and kids and a huge list of things to do. They want to come in, get it done and get back to their lives.

Let me create the perfect workout for you either in our Ellicott City small group gym OR with my personalized online coaching!

I can work with a maximum of 50 online members, and I’m launching this program in May. So if you want to get on the waitlist and set up an exploratory call today, DM me and we will hop on a quick call.

If you want to workout in our gym or online…let’s see if we work well together in this free consult.

04/21/2026

Do your muscles look 30 or 80? And how you can change it…

So how do you change your muscle tone?

Protein- Lift Weights

I’ll say it until I’m blue in the face. If you strength train, you take care of one of the biggest health markers you have control of!

You don’t have total control of your genetics…but you do have the power to build and keep lean muscle.

This leads to greater insulin sensitivity (you process sugar more effectively), better muscle tone, balance, bone density and energy.

Basically, you become more badass, youthful and energetic.

…Meaning you get to do cooler things while you’re on this planet.

So get strong. Use real weight. Hire someone who to teach you and take out the guesswork. And get it done with minimal time so you can spend more time living!

Want to work with me- in our small group gym in Ellicott City OR privately online- DM me IM IN and we will set up a 15 minute consult to discuss your fitness goals

04/13/2026

Do the hard thing first: why you should always build muscle and get in shape BEFORE worrying about fat loss

04/11/2026

If you don’t like how you look, feel or move and keep blaming your age, it’s time to flip the script.

Constantly feel stiff, weak or lethargic?

Do you get some form of full body exercise that builds muscle and works your heart and joints?

This is the closest thing to a quick-fix you will find. Real strength work that takes from from stiff and weak to strong and mobile.

This is the kind of programming our members do on a weekly basis, and they usually feel and look better than people at the same age.

You have time to make huge changes before summer if you start now! Drop a comment “summer body” below, and I’ll send you the link to come take a FREE class with us!

04/08/2026

How can you blame your age and metabolism for how you feel if you don’t take time to workout and rebuild your body?

04/06/2026

So much of what happens over 40 gets blamed on menopause.

And while that’s clearly a factor…so is muscle loss and athleticism.

My clients notice that their balance, energy, muscle tone and ability to do everyday tasks improves when they work on building strength and speed.

The key to fitness over 40 is to stop thinking 40 means you’re old, or fragile or that you’re relegated to the little 3 lb weights in the gym.

If you want more guidance and inspiration for training, make sure you FOLLOW me for more

03/31/2026

Your back is not fragile. So if you value core strength, it’s time to train the whole thing.

In the fitness world, we call people who fear-monger the spine “glass-backs”

Your spine is capable of being extremely strong- so if you want to train it, move well and age gracefully, it’s imperative that you learn how to train it.

Oh, and some of the best low back exercises are also the best way to train your b***y!

Follow me for more pragmatic fitness advice for women over 40.

03/31/2026

03/25/2026

Aging is inevitable: becoming fragile is a choice!

Here’s how and why we train to stay quick over 40…

03/24/2026

Simple (sort of): the rules have changed 👇

I remember one of my favorite clients calling me maybe 5 years ago. She was so easy to talk to, and I knew she would fit in and love our community.

She’d been doing a well-known big gym workout through her 30’s and she was always in great shape. Now somewhere in her mid 40’s, her body just started changing!

Same diet, same workout.

Listening to her explain the program, I knew exactly the issue. She had been doing a program that incorporated weights, but very light weight relative to what she would eventually do with us.

The fact was, she was starting to lose muscle, because her hormones were starting to change.

So she came to our program and started investing in the most valuable asset a woman has- her muscles! She put in the work and she got strong.

If you follow my page, you’ve undoubtedly seen her amazing shoulders and arms…now 5+ years older and looking great.

It isn’t always this “simple” and I don’t mean to tell you that you just have to pick up heavier weights and it all gets better.

We do often need to look at diet, sleep and stress among other factors.

But strength remains king of all goals over 40 if you want see in the mirror results!

If you need to hear this message and want more support…make sure you hit that FOLLOW button!

03/23/2026

This is my tough love post for the week: What is the hard step you need to take today that you’ve been avoiding?