Below you'll find a list of all posts that have been categorized as “Weight Loss”
Perimenopause and Body Recomposition Perimenopause Weight Gain: Why It Happens and How to Fix It Perimenopause can wreak havoc your body composition even when your eating and workouts have not changed much. Many women find that as they approach the menopause transition fat shifts toward the abdomen and there is a significant decrease in their muscle mass while bodyfat begins …
Macro counting for fat loss stalls for predictable reasons. What your targets should be, why going over your fat macros matters less than you think, how accurate tracking apps actually are, and the six logging errors that quietly erase a calorie deficit for women over 40.
Perimenopause & Hormones Best Supplements for Perimenopause: What I Use and What the Research Actually Shows Five supplements for perimenopause symptoms, sorted by the symptom you are actually dealing with. What the research shows, where it is thin, and what I take myself. Julie Lohre IFBB Fitness Pro · Certified Personal Trainer · Certified Nutrition Specialist · 20+ Years Coaching …
Sprint interval training (SIT cardio) can help women over 40 burn fat, build muscle, improve sleep, and boost metabolism in just 15–20 minutes twice a week. Learn the science-backed benefits, how to do it safely, and the best methods for lasting results.
Nutrition and Macros Sample Diet Plan for 40 Year Old Woman to Stay Lean, Strong, and Fit If you are looking for a realistic, sustainable way to eat in your 40s, one that helps you burn fat, build lean muscle, and feel energized without extremes, this is for you. It is the exact way of eating I follow and coach. …
Learn how hormonal changes during perimenopause and menopause affect metabolism, muscle, fat loss, and nutrition needs. Expert fitness guidance for women over 40.
What 30 grams of protein actually looks like across 18 foods, with raw and cooked portions side by side, the protein-per-ounce math to hit any target, and how much protein a woman over 40 needs each day.
Learn how to track macros especially for women over 40. A simple, science-based guide understanding the macronutrients: protein, carbs, and fats.
Build strength and burn fat with these 5 barbell compound exercises for women. Learn proper form, fat-loss benefits, and how to add them to your routine.
What to Eat to Lose Menopause Belly Fat Video: How To Lose Lower Belly Fat – Menopause Belly Fat Meno belly. That stubborn midsection weight gain that seems to show up out of nowhere in your 40s or 50s—no matter how healthy you eat or how consistent you are with workouts. If you’ve cleaned up your diet, cut carbs, added …
Are GLP-1s like Ozempic making you lose muscle instead of fat? Learn how to stay strong, preserve muscle, and avoid becoming skinny fat during weight loss.
Kitchen Setup for Weight Loss | How to Set Up Your Kitchen for Fat Loss Success When it comes to losing body fat and keeping it off, your kitchen environment matters just as much as your willpower. If you want to see real change, you have to make sure you have your kitchen setup for weight loss. To finally see …
How to Calculate Daily Calories for Women Over 40: Fat Loss, Muscle Gain, and Body Recomposition Video: How to Calculate Daily Calories for Women Over 40 Body Recomp Tired of guessing how many calories you need to eat to actually see results? You’re not alone! Today, I’m breaking down the exact, science-backed steps and formulas I use with my online fitness …
Struggling with fat loss after 40? Learn why metabolic flexibility declines with age and how hormonal changes, muscle loss, and chronic dieting impact your metabolism—and what to do instead.
Struggling with uneven glutes? Learn what causes glute imbalance, how it affects strength and posture, and the best exercises to fix it. Get expert tips for building a stronger, more balanced lower body.
Women Are NOT Small Men: Why Your Exercise and Nutrition Plan Should Be Tailored for You For years, women have been handed cookie-cutter fitness and nutrition advice—plans that might work great for men but leave us wondering why we’re not seeing the results we deserve. I’ve heard it time and time again from the women I coach online: “I’m doing everything …
10 bodyweight glute exercises to build strength and shape at home. No weights needed—get glute activation and muscle definition with these unique moves!
Bench Press for Women with Breast Implants: How to Exercise Safely and Effectively After my second breast cancer diagnosis, I underwent a double mastectomy and later chose to have silicone implants placed over the muscle. Since strength training has been a critical part of my life, I was worried that I might not be able to do some of my …
High Cortisol & Weight Gain in Women Over 40: Signs, Symptoms, and How to Lower It If you’re a woman over 40 eating well, exercising, and still dealing with stubborn belly fat, mood swings, and energy crashes — you might be facing cortisol weight gain. Cortisol, your body’s primary stress hormone, can make losing weight harder than ever when it stays …
Hormonal Imbalance Symptoms in Women Over 40: 6 Signs & Natural Fixes If you’ve been feeling “off” lately—tired, moody, gaining weight despite healthy habits—you might be experiencing hormonal imbalance symptoms. Hormones like estrogen, progesterone, cortisol, and thyroid hormones affect everything from your weight and energy to your mood and sleep quality. When they shift, especially during your 40s and perimenopause, the …
