30 Minutes Is All You Need

Why Fitness After 40 Is Different — and More Important Than Ever

• Hormonal changes (oestrogen, cortisol, etc.)

• Muscle mass and metabolism decline

• Bone density concerns (osteopenia, osteoporosis risk)

The 4 Pillars of a Balanced Fitness Plan for Women 40+

• Strength Training (2–3x/week to maintain muscle & metabolism)

• Cardio (for heart health — but not overdoing it)

• Mobility & Flexibility (to stay pain-free and active)

• Recovery (more critical now than ever before)

Common Mistakes to Avoid After 40

• Overdoing cardio

• Ignoring strength training

• Not listening to your body

• Under-eating or fad dieting

Nutrition and Fitness are the A Team

• Remember the Importance of protein

• Remember Hydration and recovery nutrition

• Shift your Mindset from “skinny” to “strong and energised”

Mindset 

• Our mindset, confidence and Body Image all change after 40

• It’s important to take 1 day at a time. Focus on consistent habits and celebrate your wins every day and you will see huge results and changes every week.

• Chase the feeling of being strong, independent, and capable and you will notice the weight drop off