Are You Feeling Like Your Body Isn’t Playing Fair Anymore?

Ever feel like you're doing all the same things that used to work? Are you coming home from your 'cardio' workouts feeling exhausted but not seeing any real change? If you’re nodding your head, take a deep breath.

You’re not imagining things, the rules of the game change for women after 40.

This isn't about eating less and exercising more. Honestly, that approach can backfire on women after 40, leading to more fatigue, stubborn fat, and frustration.

Your body is responding to a massive hormonal shift. You're becoming more insulin resistant, your cortisol (stress hormone) levels are likely higher, and your ability to build and maintain lean muscle has changed. To feel strong and get lean now, you need a smarter strategy, not a smaller plate.

Watching so many women feel dismissed by an industry that tells them to just 'eat less and exercise more' is exactly why I created the Strong & Thriving: Your Over-40 Transformation Blueprint.

I’ve dedicated my career to researching the work of experts like Dr. Stacy Sims and Dr. Mary Claire Haver and understanding the specific physiological shifts women face. This blueprint is the result: a plan based on science that works with your female body, not against it, to get you the results and the feeling of control you deserve.

Already know this is for you?

Why You Need this Programme

 

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Hormonal Chaos

Mood swings, restless nights, and energy crashes that hit out of nowhere? Blame shifting hormones—estrogen, progesterone, and testosterone don’t play by the same rules after 40. These changes can make weight loss harder, zap your strength, and store fat where you don’t want it (hello, midsection).

➡️ My blueprint teaches you how to work with your new hormonal reality, not against it, bringing your body back into balance.

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Stubborn Weight and a Sluggish Metabolism

Tired of feeling like your metabolism has hit the brakes? It’s not your fault—hormonal shifts and muscle loss make weight management tougher after 40.

🔥 But here’s the good news: with strategic strength training and hormone-friendly nutrition, you'll build lean muscle, boost your metabolism, and turn your body into a fat-burning machine—without extreme diets or endless cardio.

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Frustration with Fitness

As women age, muscle loss (sarcopenia) kicks in, making everyday tasks feel harder—lifting shopping bags, climbing stairs, or even keeping up with the kids. Energy dips, strength fades, and workouts that used to work just don’t hit the same.

🚀 But here's the thing: you're not broken! The blueprint is designed to reverse this by building functional strength, so you feel more capable and energised every single day.

 

Stacey

“He listens and actually cares, and has filled me with so much confidence because he believed in my potential. Mark’s 24/7 support is second to non, he not only helps in session he’s always on hand to offer advice. ”
 
 
 

A coach that isn't like the usual Instagram influencers

Hundreds of women over 40 have trusted me to help them reclaim their strength, energy, and confidence.

Let’s be real—the fitness industry is full of trainers who don't get it. I’m not here to tell you to train like a 20-year-old influencer or live off chicken and broccoli. NOT a cookie-cutter fitness plan that ignore the realities of your life. With 27 years of experience, I provide real, practical strategies that fit your life, so you can feel strong and confident without sacrificing everything else.

This isn't about becoming someone else. It's about becoming the strongest, healthiest, most confident version of YOU."

 
 

Blueprint Structure

This isn't just another fitness plan you'll quit after two weeks. This is the owner's manual for your body after 40 that you wish someone had handed you years ago. 📖 It’s a complete, science-backed system that goes way beyond generic workouts and meal plans to give you the knowledge, structure, and support you need to finally work with your hormones, not against them. Get ready to build a body that feels stronger, healthier, and powerfully, confidently YOURS.

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Step 1: Discovery & Goal Setting

Before we dive in, we focus on YOU—your challenges, goals, and lifestyle. Together, we’ll create a realistic, personalised plan that fits your life, not the other way around.

✅ Set clear, exciting goals that go beyond just “losing weight” to what truly matters—feeling stronger, energised, and confident.
✅ Tailor your approach to work with your body, whether you're navigating peri-menopause, stress, or a hectic schedule.

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Step 2: Hormone-Smart Nutrition Foundation

Fuel your body in a way that works with your hormones, not against them. Learn the essentials of eating to stabilise energy, boost your metabolism, and conquer cravings for good. Say goodbye to energy crashes, stubborn weight gain, and restrictive dieting.

✅ Balanced, satisfying meals that promote fat loss—without cutting out the foods you love.

✅ Easy, delicious meal ideas that fit your lifestyle and work for the whole family, so you never feel like you’re eating separately or "on a diet."

✅ Practical strategies to conquer cravings and emotional eating, putting you back in control.

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Step 3: Hormonal Boost Method

Master the fundamentals of smart, strength-focused training designed specifically for women over 40. These are efficient workouts that build lean muscle to combat hormonal muscle loss (sarcopenia), boost your metabolism, and make you feel stronger without endless cardio.

  • ✅ Efficient, effective workouts that deliver real results in minimal time.

  • ✅ Joint-friendly options that help you get stronger without the risk of injury or unnecessary strain.

  • ✅ Train smarter, not harder with sessions aligned to your hormonal cycles for maximum efficiency and recovery.

 

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Step 4: Resilience, Recovery & Rest

True strength isn't just about training—it's about allowing your body to recover, rebuild, and thrive. This step helps you optimise recovery, manage stress, and improve sleep, so you can keep making progress without burnout.

✅ Better Sleep & Stress Management with simple, science-backed strategies to lower cortisol, improve rest, and wake up feeling refreshed and energised.

✅ Smart recovery strategies to reduce soreness, prevent injury, and support muscle repair.

✅ Feel stronger and more balanced—inside and out.

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Step 5: Thriving with Support & Accountability

This is where transformation becomes a lasting habit. You're never in this alone. With ongoing support and a community of women who get it, you'll build consistency, celebrate every win, and maintain your progress for years to come.

✅ Join a supportive network of women facing the same challenges, celebrating wins, and lifting each other up.

✅ Stay accountable with check-ins and expert guidance to keep you on track and moving forward.

✅ Celebrate your transformation and acknowledge how far you've come, building the confidence to thrive in your new normal.

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Step 6: Empower -Your Next Level

This isn't just about finishing a programme; it's about starting your next chapter with total confidence.

✅ Confidence in Your Choices: Stop second-guessing your health. You’ll have the knowledge to adapt as your body and life continue to change, because you'll understand the "why" behind what works.

✅ A 'Next Level' Mindset: Move beyond just "getting through" menopause. This is about embracing your power, wisdom, and potential at every age, and rejecting the idea that you should be slowing down.

✅ Sustainable Habits that Stick: Build a strong foundation of simple, effective habits for training, eating, and recovery that become a seamless part of your life, ensuring your results last long after the programme ends.

Your Strongest, Most Confident Self is Waiting

You've seen the plan and you know what's possible. You don't need another frustrating quick-fix! You need a sustainable approach that finally works with your body.

This is your chance to stop guessing. Take the first step and click below to book your FREE, no-obligation Strategy Session and we'll map out a plan for you.

 
 

Sharon

“I never felt overwhelmed or out of my depth, but at the same time, he pushed me just enough to see real progress”
 
 
 

Common Questions

  • Absolutely! This program is designed to support all women over 40, whether you’re taking Hormone Replacement Therapy (HRT) or managing your hormones naturally.

    • If you take HRT: Your hormones may be more stable, but strength training, nutrition, and recovery are still essential to support metabolism, muscle retention, and bone health. This program helps you train smart, fuel your body properly, and maximise your results while on HRT.

    • If you don’t take HRT: Without additional hormonal support, your body may require a different approach to nutrition, exercise, and recovery. This program focuses on balancing blood sugar, reducing stress, and building strength naturally to help you feel energised, strong, and in control of your health.

    No matter your approach, this program adapts to YOUR needs, helping you train smarter, eat better, and feel your best at any stage of your journey. 💪

  • Most online programs give you a plan but not the support you need to follow through—which is why they don’t work long-term. This program is tailored for women over 40, meaning:
    ✅ It works with your body (hormones, metabolism, recovery needs).
    ✅ You’ll have structure + flexibility, so it fits into your real life.
    ✅ You’ll get coaching, accountability, and a community to keep you on track.
    This isn’t about perfection—it’s about progress you can actually maintain.

  • Not strict at all! This isn’t about rules, restrictions, or rigid meal plans—it’s about learning how to train and eat in a way that works for YOU.
    ✔️ No extreme diets
    ✔️ No unrealistic training schedules
    ✔️ No "one-size-fits-all" approach
    Instead, you’ll build sustainable habits that fit into your lifestyle, whether you're balancing work, family, or just trying to feel better every day.

  • This program isn’t about chasing abs—it’s about building strength, confidence, and a body that feels amazing. If getting leaner is your goal, this program will help you:
    🔥 Build muscle to boost your metabolism
    🍽️ Eat in a way that supports your body (without extreme diets)
    😴 Improve sleep & stress to stop unnecessary fat storage
    Six-packs are cool, but feeling strong, energised, and confident in your body? That’s the real goal.

  • This program is designed to fit into your life, not take over it.
    💪 Recommended: 2-4 workouts per week (but you can adjust based on your schedule).
    ⏱️ Workout length: 30-45 minutes—enough to see real results without hours in the gym.
    🚀 Results come from consistency, not intensity. Whether you train at home or in a gym, this program will help you train smart and make every session count.

  • This program is built around strength training, because muscle = metabolism, joint health, and long-term strength.
    ✔️ Full-body, functional movements that help you move and feel better.
    ✔️ Low-impact options for joint-friendly training.
    ✔️ Adjustable for injuries—modifications are included so you can train safely while recovering.
    Your workouts will help you get stronger, prevent injuries, and feel confident in your body.

  • Nope. Diets don’t work, but smart nutrition does. This program teaches you how to eat in a way that supports your hormones, energy, and goals—without cutting out the foods you love.
    🥗 No extreme calorie-cutting
    🍫 No guilt for enjoying chocolate or wine
    🍽️ No complicated meal plans—just flexible, balanced nutrition that works for your lifestyle.

  • Most diets rely on restriction, which leads to frustration, cravings, and eventually quitting. This program is different because:
    ✔️ It focuses on long-term habits, not quick fixes.
    ✔️ It helps you balance your hormones & metabolism so your body works with you, not against you.
    ✔️ You’ll learn how to eat & train for your body, not follow a generic meal plan.
    This isn’t about another start-stop diet—this is about building a lifestyle that works for you.

  • Absolutely! This program is flexible for any dietary preference. Whether you’re vegetarian, vegan, or just looking to eat more plant-based foods, you’ll get:
    ✅ Guidance on getting enough protein for strength & metabolism.
    ✅ Balanced meal ideas that work for your lifestyle.
    ✅ A focus on real, whole foods—without the need for extreme diets or restrictions.

  • Yes! This program is designed for real women at all fitness levels, whether you’re just starting or getting back into exercise. You’ll get:
    ✅ Beginner-friendly modifications so you can build strength at your own pace.
    ✅ Low-impact options for joint-friendly movement.
    ✅ A supportive approach—no judgment, no extreme workouts, just progress at your speed.
    This isn’t about perfection—it’s about helping you feel stronger and more confident, one step at a time.

  • Yes! This program is designed for busy women—you don’t need hours in the gym to see results.
    ⏱️ Workouts are 30-45 minutes and can be done at home or in the gym.
    🍽️ Nutrition guidance is simple—no complicated meal prepping required.
    🚀 It’s about making small, smart changes that fit into your life.
    You don’t need to do everything perfectly—you just need to start.

  • Not much! You can train at home or in a gym, and you’ll be able to modify the workouts based on what you have.
    ✔️ Basic equipment recommended: Dumbbells, resistance bands, and a mat.
    ✔️ No fancy machines required—you can get great results with minimal gear.
    ✔️ Bodyweight options included if you’re just starting.
    The key is consistency, not fancy equipment.

  • Absolutely! Strength training and proper nutrition become even more important as we age.
    💪 Prevents muscle loss & supports metabolism
    🦴 Protects bone health & reduces injury risk
    ⚡ Boosts energy & reduces joint pain
    This program is not about age—it’s about giving your body what it needs to thrive at any stage.

  • Absolutely! Strength training and smart nutrition become even more important after 60 to maintain muscle, protect bone health, and keep energy levels high.

    💪 Prevents muscle loss & keeps your metabolism strong
    🦴 Supports bone density to reduce the risk of osteoporosis
    🔥 Improves mobility, balance, and overall strength
    😴 Helps with sleep, energy, and recovery

    This program is fully adaptable, with low-impact modifications and joint-friendly workouts to ensure you train safely while still making progress. You’re never “too old” to start—your body is capable of getting stronger at any age.

  • Yes! While this program is designed for women 40+, the principles of strength training, hormone-friendly nutrition, and sustainable fat loss apply at any age. If you:

    ✔️ Want to build strength & boost metabolism without extreme workouts
    ✔️ Are dealing with hormonal imbalances, stress, or energy dips
    ✔️ Need a sustainable, long-term approach to fitness & nutrition

    Then this program will absolutely work for you! It’s not just about age—it’s about training smarter, eating better, and building lifelong habits.

  • No! This isn’t about obsessing over numbers—it’s about learning how to eat in a way that works for your body.
    🍽️ You’ll get simple guidelines to balance your meals and keep hunger & cravings in check.
    🥗 Portion-based & mindful eating strategies so you can eat without stress.
    This is not a restrictive diet—it’s a way of eating you can actually enjoy for life.

  • No! Women do not bulk up easily—we don’t have the testosterone levels for that. Instead, strength training will:
    💪 Boost metabolism to burn fat more efficiently
    🔥 Give you a leaner, more toned shape
    🦴 Protect your joints & bones as you age
    This program is about getting strong, not bulky—so you feel amazing in your body.

  • Life happens! The good news is this program is designed to help you stay consistent without guilt or shame.
    ✔️ No “starting over”—just pick back up where you left off.
    ✔️ Support & accountability to help you get back on track when needed.
    ✔️ Focus on progress, not perfection.
    One bad meal or missed workout doesn’t ruin your progress—quitting does. This program helps you stay in it for the long haul.

 
 

Nikki

“I have had several surgeries and each time Mark is there to ready help me get back on track. He helps adapt workouts and makes training fun”