Fit FionaJ

This is what meal prep looks like when it’s going to be triple digits! 🍦

This protein ice cream has become a non-negotiable in my house — creamy, delicious, and actually good for you. High protein, low sugar, and it tastes like a treat because it IS a treat.

My kids ask for it. My clients are obsessed with it. And once you make it the first time you will never go back.

Comment “ICE CREAM” below and I’ll send you the full recipe! 👇

Most women are trying to eat less to lose weight after 40.

And it’s actually one of the reasons they’re stuck.

Here’s what nobody told you: after 40, your body starts losing muscle faster than it did in your 30s. And the less muscle you have, the slower your metabolism runs, the harder fat loss becomes, and the more your body composition shifts in ways that feel completely out of your control — even when you’re “eating healthy.”

The fix is not eating less. It’s eating more of the right things.

Specifically, protein. Enough of it to actually signal to your body that it has the raw materials to build and maintain muscle. That means hitting close to your bodyweight in grams daily — not the 50-60g most women are actually getting.

It means fueling your workouts instead of going in on an empty stomach and wondering why you’re exhausted. It means not cutting calories so aggressively that your body has nothing left to work with. It means eating carbs (yes, CARBS!!) because those are your body’s preferred energy source.

When you eat to support muscle, everything changes. Your metabolism gets a reason to stay active. Your body composition shifts even when the scale barely moves. Your energy stabilizes. Your strength builds. And the fat loss that felt impossible on 1,200 calories of willpower? It starts to happen naturally — because your body is finally working with you instead of against you.

Less is not always more. Sometimes more — more protein, more strength training, more consistency — is exactly what your body has been waiting for.

Save this if it reframed something for you.

And type “ready” in the chat if you want a personalized training and nutrition plan for fat loss that is actually sustainable! 🙌

Someone commented that I don’t have a “woman’s body shape” and asked if I’m “straight as a fence pole.” 😂

Here’s the thing — I stopped needing my body to look a certain way for anyone the day I realized what it can actually *do*.

At 40+, strength isn’t about fitting a shape. It’s about carrying groceries without thinking twice, keeping up with your kids (or grandkids), protecting your bones for the next 40 years, and feeling powerful in your own skin — whatever shape that skin comes in.

Comments like this used to sting. Now they just remind me how far I’ve come from caring what strangers think about a body they don’t live in.

Strong isn’t a size. It’s a decision you make in the gym (or at home), over and over, until it becomes who you are.

If you’re ready to stop shrinking yourself — physically or otherwise — comment READY and I’ll send you the details on how we build strength that actually changes your life. 💪

Choose your hard.

Taking care of your health is hard. Finding time for workouts, tracking nutrition, saying no to the glass of wine, meal prepping when you’re exhausted, showing up when you really don’t feel like it.

But living with the effects of NOT doing it? Also hard.

Low energy that makes it difficult to get through the day. Clothes that don’t fit the way they used to. Watching yourself slow down when you want to keep up. Losing strength and independence gradually, quietly, until one day you realize how much you’ve lost.

Both paths are hard. One of them just leads somewhere you actually want to go.

I’m not saying this to shame anyone. I’m saying it because I’ve been on both sides. I know what it feels like to be exhausted and stuck and convinced that nothing will work. And I know what it feels like on the other side of doing the work.

The other side is worth it. You are worth it.

Which hard are you choosing? 👇

Tired of saying “I’ll start tomorrow?” Type “READY” in the chat and I will reach out with more info about my coaching program!

If your workouts don’t include these three things, this is why your body isn’t changing.

**1. Hard sets — leaving only 1-3 reps in reserve.**
If you could have done five more reps, the set wasn’t hard enough to actually force your body to adapt. Muscle grows in response to challenge. That means getting close enough to failure that your muscles have a real reason to change. You should finish a set thinking “I had maybe 2 reps left in me” — not feeling like you could go forever. Comfortable workouts produce comfortable (read: no) results.

**2. Unilateral exercises.**
Translation: single leg and single arm movements. Think split squats, single leg deadlifts, single arm rows. These expose and fix the strength imbalances that bilateral exercises (where both sides work together) let your dominant side hide. They also fire up your stabilizer muscles, improve balance, and are incredibly important for longevity and injury prevention — especially in midlife. If you’re not doing them, you’re leaving a lot on the table.

**3. Consistency and structure — actually following a program.**
Random workouts produce random results. If you’re just showing up and doing whatever you feel like that day, your body has no reason to progressively get stronger. A real program builds on itself week over week — same movements, increasing challenge — so your body is constantly being pushed to adapt. That’s where the change actually happens.

Most women aren’t working hard enough, training smart enough, or following a plan long enough to see real results. Usually it’s all three.

The good news? All three are fixable.

Comment “PLAN” below and I’ll reach out with details on the Midlife Metabolic Reboot — my 16-week coaching program with a customized strength training plan built specifically for your body and your goals. 👇

If perimenopause could talk…

It would tell you to stop trying to do all the things you did in your 20’s and 30’s to shrink yourself.

It would tell you to prioritize strength training, daily movement, fueling your body with adequate protein and fiber, recovery, and stress relief.

It would tell you that supplements, shake plates, weighted vests, saunas, cold plunges, and red light devices are all nice to have, but will not replace the need for doing the basics consistently.

It would tell you that you can’t actually “balance” your hormones in perimenopause, but you CAN support them with nutrition and lifestyle changes.

And it would tell you that you don’t have to just accept that weight gain, fatigue, and poor sleep are your “new normal.”

If you’re feeling lost in perimenopause, you’re in the right place. Follow along and I’ll share more of the stuff that you REALLY need during this phase of life to look and feel like YOU again!

You can start by typing “FREE” in the comments and I’ll send you my free Metabolism Boosting Cheat Sheet for women over 40.