https://boards.com/a/U8rSE.DVgYQN

Midlife Muscle Mentor, Lewiston, NY (2025)

11/17/2025

Yeah. I’ve been there. Teaching 12-13 fitness classes a week, achy joints, tracking all of those 1300 calories, puffyAF and even moodier.  My clients have been there. Honestly, every woman over 40 hits that moment where her body feels like a house someone quietly rewired at 2 am.

So stick with me.

Because what feels like “falling apart”… is actually physiology.  Midlife physiology.  A metabolism running on fumes. A nervous system stuck in survival mode instead of strength mode. A body that’s just under-fed, under-muscled, under-nourished and over-stressed.

Even though your doctor or memes or your coworkers tell you to just buckle up, this is midlife and it plain sucks….  You don’t need to accept it. You don’t need to settle.  You need support. You need strategy. You need strength. You need the right fuel, and the right plan so your body can flip the lights back on again.

This is exactly why I created F@ck the Frump the membership for the woman who’s done trying to “diet her way out” and is ready to re-vitalize, re-engage and re-IGNITE the absolute F out of the body she lives in.

If you want the details for the 3 spots I’m opening this week… Drop FRUMP in the comments and I’ll slide into your DMs with the info.

Let’s bring you back online, sunshine.  You deserve to feel electric and alive in your skin again.

11/16/2025

She didn’t make excuses. She didn't blame hormones.

She made upgrades.

Her focus.
Her routines.
Her plate.
Her commitment.

And the payoff?

Right there on her face.

Because what you’re seeing isn’t just a “she looks younger” moment…

it’s a woman who decided she was ready to f-ing own her midlife era.

Inflammation?
Down.

Cortisol?
Chilled the hell out.

Body composition?
Shifted from stressed + puffy to strong, clear, vibrant.

Defined.

And dare we mention her toned ABS!?!?

But here’s what her photo can’t show you…

the lab markers that flipped,
the cravings that quieted,
the energy that came roaring back,
the strength she didn’t know she had,
the steady, grounded nervous system she hadn’t felt in years.

This is what happens when a woman decides to show up for herself in new, powerful ways

not with restriction, not with punishment, not by starving, hustling, or lamenting aging

but by upgrading her inputs.

And this is exactly what we build inside F@ck the Frump.

A membership designed for women 40+ who want real transformation rooted in science, strength, metabolism, and nervous-system aligned habits.

Inside you get:
💛 3 strength sessions/week — live + replay library
💛 2x monthly Nourish & Flourish masterclasses and an invaluable accompanying resource
💛 Monthly challenges that keep momentum humming
💛 A private community forum for connection + coaching
💛 And the emotional, scientific, and soulful support your midlife body has been begging for

Your glow isn’t gone, sunshine.

It’s just waiting for the right coach, the right team and the right strategy.

Drop GLOW and I’ll send you the details. ✨💛

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11/14/2025

Are you busy hustling, shrinking, grinding, and trying to outrun midlife mayhem?

What if you shifted your perspective?
Your body isn’t betraying you.
It’s trying to f-ing communicate with you.

A very clear, very loud
“Hey girl… this foundation needs attention.”

But instead of listening, we’re taught to blame hormones, blame age, blame our bodies, blame the damn calendar… like we’ve somehow expired.

So we do what we’ve always done:

More cardio.
Fewer calories.
Tighter willpower.
Another 30-day challenge.
Another “maybe this one will fix me” plan.

Meanwhile your body is over here like:
“Umm, hello… the wiring is what needs help. Stop replacing silly lightbulbs.”

Midlife doesn’t need more restriction. Or willpower.
It needs rewiring.

A full system reset
Your metabolism, hormones, muscle, nervous system, sleep, stress, consistency, identity…
All working with you again.

When women finally shift from band-aids to blueprint…
From guessing to strategy…
From chaos to clarity…
Everything changes:

• Fat loss gets easier
• Energy stabilizes
• Muscle actually develops
• Hunger hormones calm down
• Confidence skyrockets
• And you finally feel at home in your body again

This is the work I do with women every single day.

If you’re tired of flickering lights, false starts, and frustration…
If you’re ready for a full-body, full-life rewire…

✨ Book a Midlife Momentum Mapping Strategy Call. Link in my bio.
We’ll look at what’s actually going on under the surface…
And map out your next right steps with clarity, compassion, and strategy.

Your midlife era is not a decline.
It’s a damn upgrade waiting for you.
Let’s go, sunshine. 🔥

11/13/2025

If "wired but tired" had a fan club, women over 40 would be the f-cking president!

Exhausted from doing everything for everyone… on an empty tank and four hours of “sleep.”

You’re tired but wired.
Your mind won’t shut off.
Your hormones are screaming, your cortisol’s high, and you can’t remember the last time you woke up feeling refreshed.

Midlife sleep hits different...

and no amount of melatonin, magnesium, or lavender spray is cutting it.

✨ Enter MAKE RESTORED.

Launching TODAY 11.12 at 8 PM EST.

The first Bioactive Precision Peptide™ designed to calm your adrenal fire before it hijacks your night.

Not a sedative. Not habit-forming.

Just science-backed, body-syncing restoration.

🧬 Clinically proven to:
▫️ Rebalance cortisol
▫️ Improve deep + REM sleep
▫️ Boost next-day energy, mood & focus
▫️ Add 91 minutes of next-day productivity

Because when you sleep better, you live better.

Your metabolism, mood, and muscle all depend on it.

💤 RESTORED drops November 12 at 8 PM EST

🔥 Black Friday bundles coming to sweeten your slumber and your next-day energy.

👉 Take the Sleep Quiz now to see where you stand:
https://makewellness.com/D305BCE660/quiz

💙 Women 40+
Your body remembers how to rest.
It just needs the right signal.
This is it.

Link in the bio. Get RESTORED today!

11/09/2025

Yesterday, I competed in my very first DEKA Strong

A 10-station endurance + strength competition that tests every ounce of grit you’ve got.

Most people went in as teams.
I went solo.
(One of only two women to do it that way. 💪)

And while I’d been training, I didn’t have access to all the equipment DEKA throws at you. So I simulated what I could… and showed up anyway.

There were moments

Hello, air bike from hell

Where I honestly wasn’t sure I could keep pushing.

But my timer, , was coaching me the entire way. His voice kept me moving when my legs and lungs wanted to quit.

And the crowd — strangers — yelling my name, cheering me through each station?

That energy carried me. LIFTED me.

And it hit me… this is life.

You can’t get where you’re going if you’re just winging it.

You need a vision.
A plan.
Support.
A coach who sees your potential when you forget it yourself.

Ladies, what’s your vision for your midlife era?

Are you just driving around without a destination?

Or are you ready to plug in the GPS and actually f-cking get there?

That’s what I do inside my coaching containers.

I help you map the route, hold your vision, navigate the traffic and detours....

and make sure you still enjoy the ride!

Because with the right plan, accountability, and community,

you don’t just finish strong…

🔥 You RISE strong.

Let’s start your journey.

👉 Book your Midlife Momentum Mapping Call: your personal game plan to stop winging it and start winning it.

DM me GPS. 💪🏼✨️❤️

11/06/2025

What if you could love your food AND feel f-ing amazing in your body and brain?

This is the food freedom I so enjoy sharing with my clients.

Liberation from diet bull💩 and restriction.

Release from overthinking and overwhelm.

-----

Implementation of simple strategies that supercharge your 40+ physiology

Interested? Join my F@ck the Frump membership for less than $2.35/day. Come on now.

If that investment doesn't get your a×s moving, this recipe will! Soooooo GOOD.

Share with a midlife bestie. And let me know how you like it.

Cheesecake Breakfast Bowl
Servings: 3

Crumble
• 1/3 cup rolled oats
• 3 tbsp ground flaxseed
• 3 tbsp almond meal or powder or 3 tbsp PB Fit
• 1-2 tsp cinnamon
• 1-3 tbsp maple syrup or monk fruit syrup or raw honey
• 1.5 tbsp coconut oil (melted) or almond butter (for binding)
Cheesecake Filling:
• 1 container firm organic tofu
• 3 servings vanilla protein powder
• 1 lemon, juiced (freshly squeezed)
• 1-2 tsp vanilla extract
• 1–2 tsp sweetener (maple syrup, monk fruit, raw honey or stevia to taste)
• Pinch of sea salt (enhances flavor)
• Optional: 3 tsp chia seeds (for added texture and fiber)Topping:

Make the Crumble: In a medium bowl, combine oats, ground flax, almond meal, cinnamon, and sweetener. Stir in the melted coconut oil (or almond butter) and mix until everything is well combined. The mixture should hold together when pressed. Prepare the Cheesecake Filling: In a blender or food processor, blend tofu, vanilla protein powder, lemon juice, vanilla extract, and sweetener until smooth and creamy. May need to add some almond milk or non-dairy creamer to desired consistency. Taste and adjust sweetness or lemon juice to your preference.

Evenly distribute the filling to 3 containers and distribute crumble.

I roasted apples in a 400 degree oven for approximately 10 minutes. The apples were sprayed with coconut oil and topped with Ceylon cinnamon and little raw honey. Could use coconut sugar, too.

Chill & Serve:
For best results, refrigerate for at least 30 minutes to allow the flavors to set. This can be made the night before for an easy grab-and-go breakfast, post-workout meal or bedtime snack.

11/06/2025

Apparently, the only thing scarier than a strongAF midlife woman....

Is her breakfast.

Got flagged by airport security this morning… for my tofu “cheesecake.”

Apparently, it looked suspicious. 🤨

He pulled it out, asked questions, and I’m over here like,

“Sir, that’s 50 grams of hormone-balancing, blood-sugar-stabilizing, fiber-filled POWER in a jar.”

He didn’t look convinced.

His loss. My gain. (Literally, muscle gain 😜 I am cracking myself up today -- sleep deprived!)

Here’s the thing, ladies👇

Your first meal of the day isn’t just breakfast.
It’s your first act of hormone balance for the day.

When you start with protein and fiber, you:
💪🏽 Stabilize cortisol + blood sugar (bye, mid-morning crash)
🔥 Keep metabolism humming long-term
🧠 Support estrogen metabolism, mood + focus
🍽️ Reduce cravings and “I’ll eat the whole pantry” moments later

So whether it’s tofu “cheesecake,” eggs/egg whites (remember, 1 egg only has 6 g protein!), smoothie or a protein oats bowl,

Do not skip the meal that sets your hormones, energy, and mood up to win the damn day.

Not eating until noon....not a good idea if you are a woman 40+. Release the IF eating window. Please.

Now excuse me while I eat my “contraband” and keep glowing. ✨

Want more practical tools and strategies to uplevel your own midlife glow, follow me here and let's set up a Midlife Momentum Mapping Call, too.

11/03/2025

Restriction keeps you small.

Awareness sets you free.

When you shift from diets + restriction to choices + change, everything transforms.

It’s the energy, glow, and grounded confidence that radiate when you stop living in fight-or-flight and start living in flow.

When your nervous system feels safe, you stop repeating patterns that don’t serve you.

You build habits that nourish, not punish.

You feel at home in your body again.

And it is f-ing awesome.

🔥 This is exactly what we do inside my transformative F@ck the Frump membership. Train your body, fuel your life and rewire your mindset so you can thrive in midlife and beyond.

I get to know you. Your strengths and challenges. Your goals. And illuminate the path to achieve them.

Join the movement redefining what strong, sexy, and vibrant look like after 40.

👉 Link in bio to commit today.

We have an actionable, 30-day challenge starting for the month of November. Theme: NOURISH. Take ownership this holiday season with grace + grit!

Xo

10/29/2025

You don't lack discipline.

You are trying hard enough.

Your metabolism isn't broken.

--------

The rules?

They have f@cking changed.

And no one gave you the updated playbook. The b×stards. 😆😜🤣😤

--------

Until now. I truly hope this feels like good news.

You don't have to settle for a closet full of clothes that fit uncomfortably. Lackluster energy. Waning confidence. Declining mental clarity that scares the 💩 out of you. (Memes may be hilarious, but when you cannot compose a sentence at work or keep tabs on your schedule or remember what you were going to do 20 seconds ago...not so fun.)

After 40, your body doesn't respond to the same strategies that worked in your 30s.

The cardio-and-calorie-cutting approach?

It's actually working AGAINST you.

Here's what actually works:
✔️ A balance of macro and micronutrients - protein first and foremost (you are likely not eating enough), healthy fats and quality/quantity and timing of carbs. As well as color, fiber, minerals, vitamins, Omegas.
✔️ Phased, progressive overload strength training with a plan! Strategic and effectiveAF - I ❤️ creating insanely efficient and out-of-your-comfort- zone, but fun-as-hell sessions for my clients.
✔️ More movement throughout the day
✔️ Simple, daily habits and actions that serve as a foundation for the above. Nervous system, sleep, recovery, mindset.
✔️ Support, accountability, coaching + community

All put together in a plan for YOU. No overthinking. No second-guessing. And no endless scrolling and saving.

If you're tired of spinning your wheels, I have 5 spots open in November for my FREE Midlife Momentum Mapping Session.

We'll map out exactly what YOUR body needs to build strength, burn fat, and feel powerful again. In your life, with your schedule, with your preferences, with your goals.

💪🏼 DM me 'MOMENTUM'

Spots are limited. Why not YOU? Why not NOW? Feel grounded entering 2026.

10/28/2025

Have you felt that shift yet?

The one where what used to work… simply doesn’t?

Where your clothes fit different, energy’s flat, and your spark feels gone?

You don't recognize yourself in the mirror.

You feel stuck.

Broken.

Less than.

Girl, you are not any of those things. Your midlife body is just begging for a new way.

A way that supports your 40+ physiology with strategy, strength, and soul!

---------

Drafting this week’s F@ck the Frump strength sessions, final week of our current phase, and

it got me thinking about two things I absolutely love about this community 👇

1️⃣ Connection.
One of our members lives all the way in Rhode Island, and still shows up live at 6 a.m. every week.

She told me she feels part of the community, like she knows the other women.

That right there? 🩵 The heartbeat of FTF.

Because when women feel seen, supported, and accountable… they rise.

2️⃣ Form.
She also said my cues, body awareness, and form checks keep her engaged and progressing.

That makes my coach-heart explode.

At the gym this weekend, I saw so many women lifting, and all I could think was:

I want every woman to understand how to move with intention.

Form. Sequencing. Range of motion. Tempo. Load.

All through the lens of strategy for women 40+...

So we optimize effort, compound results, prevent injury, and actually see transformation.

I’m wildly proud of the level of service, science, and heart I pour into this space

and beyond grateful for the women who trust me with their strength, body, and energy every week.

------

I offer not only the science and the steps, but the sass and spirit to continuously UPLEVEL your results!

Ready to enter a community and partner with a coach who support and call you to a higher version of YOU?

✨ Virtual + in-person spots are now open.
DM “FRUMP” or tap the link in bio to get started.

We move from stuck to STRONGAF.

10/22/2025

Bacteria won't even eat this 💩 ...

Offers perspective, right?
----
Paying attention to your refined sugar intake is a super impactful strategy as a midlife woman.

And guess what?
Refined sugar is not limited to sweets.

Check those labels.
1. Look for added sugar grams.
2. Read the ingredients. Where is the added sugar coming from?

It can be found in dressings, sauces, condiments, yogurts and more. Food manufacturers take advantage of the highly palatable & addicting nature of SUGAR.
----
My F@ck the Frump members are engaged in a 30-Day Refined Sugar Free Challenge...in October. 🎃 🍫🍬

And they are kicking the cravings to the curb. Experiencing more stable energy. Reaping the benefit of glowy skin, too.

More aware. More focused on nourishment.

WHY THIS MATTERS (especially for women 40+):

Blood sugar chaos = hormone havoc. Refined sugar spikes insulin → crashes energy → worsens cortisol dysregulation & midsection fat storage.

Midlife = increased insulin resistance. Estrogen decline makes your cells less responsive to insulin, so sugar hits harder — more fat storage, less muscle building.

Inflammation goes up, glow goes down. Sugar drives inflammation that impacts joints, skin, thyroid & mood.

Sugar fuels stress + fatigue. It gives you a fake “high” then tanks your energy, leaving you irritable, foggy & wired-tired.

Cravings keep you stuck. Every hit of refined sugar lights up dopamine in your brain like a drug — making moderation damn near impossible.

Gut imbalance + bloating. Sugar feeds the wrong bacteria, causing gas, cravings & disrupted digestion (hello, bloat!).

Fiber is your bestie. When you ditch refined sugar and add fiber, you stabilize blood sugar, reduce cravings, balance estrogen & keep your metabolism humming.

Mood + sleep magic. Stable blood sugar = fewer mood swings, less anxiety, better sleep & more stable energy all day.
---
Would love to know from you =
1. Where are you intaking refined sugar? Cravings spiking?
2. How does refined sugar FEEL in your body?

Drop in comments 👇

If you want to join us for our November challenge, strength workouts, nutrition deep dives + connection, DM me. 💥💪🏼✨️

10/18/2025

Wine, busyness, shopping and scrolling aren’t self-care.

They’re distractions from the woman you’re meant to be. A way to hide. To check out.

-------

Most women in midlife aren’t just tired.

They’re tired of themselves.

Tired of feeling uncomfortable in their body.
Tired of pretending they’re fine.
Tired of chasing energy with caffeine, distraction, and a few too many cocktails.

The scrolling.
The caregiving.
The workload.
The projects started and never finished.
The “I’ll start Monday” lie.

All of it is just numbing what’s really going on underneath:

Unease.
Flatlined vitality.
Self-doubt.
Shame.

That constant inner dialogue that whispers, “What in the actual F@CK happened to me?”

I see you, friend.

And I’ve built a different way forward.

These women in the carousel? 👆

They said yes to showing up differently.

They trained their bodies and their mindset with strategy, strength, and support through my LIFT Method.

and they came out the other side fierce, confident, and alive again.

With some pretty incredible strength and muscle definition, too!

If you’ve been spinning your wheels trying to “get back” to who you were…

it’s time to rise into who you’re becoming.

💬 Let’s talk about how I can support you through this process.

Because you?

You are the best damn investment you’ll ever make.

DM me 💪🏼 and let's get you started before the end of 2025. NOW is the time.

Xo
Coach Ami

Midlife Muscle Mentor

11/17/2025

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11/14/2025

11/13/2025

11/09/2025

11/06/2025

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