Faith, Fitness, and Fat Loss: A 3-Part Framework for Women Over 40
- Workout Moms Fitness
- Jun 6
- 3 min read
⸻
You’re not too far gone. You’re just getting started.
If you’re a woman over 40, chances are you’ve felt the shift—physically, emotionally, and maybe even spiritually. Hormonal changes, a slower metabolism, stubborn belly fat, lower energy, and that nagging feeling that you just don’t “bounce back” like you used to.
But here’s the truth: God’s not done with you. Your best days aren’t behind you—they’re still ahead.
And with the right mindset, a spirit-filled strategy, and a little sweat, you can build muscle, lose fat, and feel stronger—inside and out.
Let’s dive into the 3-part framework I use with my clients in the Faith & Fitness Flow program. It’s a grace-driven approach that helps you feel good in your body, steady in your mind, and strong in your spirit.
⸻
Part 1: Faith – Start with the Spirit
“He who began a good work in you will carry it on to completion.” – Philippians 1:6
Wellness isn’t just about workouts and meals—it starts with the heart. Too often, we strive and hustle to “fix” ourselves, forgetting that we’re already deeply loved by a God who sees the full picture.
Before changing habits, I encourage my clients to invite God into the process. Your body is not a project to perfect—it’s a temple to steward.
Start each morning with a few deep breaths, a short scripture, and a prayer that says:
“Lord, lead me in this journey. Help me honor You with my choices today.”
⸻
Part 2: Fitness – Build Muscle, Don’t Fear It
One of the most powerful things you can do for your body over 40? Lift weights.
Here’s why:
• After 30, women naturally begin to lose muscle each year
• Strength training boosts metabolism and balances hormones
• More muscle = more energy, strength, and confidence
If you’re just starting out, here’s a sample 2-day beginner strength plan:
Day 1 – Upper Body & Core
• Dumbbell Shoulder Press – 3 sets of 12
• Bent Over Rows – 3 sets of 12
• Push-ups (on knees or incline) – 3 sets of 10
• Plank Hold – 3 rounds of 30 seconds
Day 2 – Lower Body & Glutes
• Bodyweight or Dumbbell Squats – 3 sets of 12
• Glute Bridges – 3 sets of 15
• Reverse Lunges – 3 sets of 10 each leg
• Calf Raises – 3 sets of 15
Start light, rest between sets, and focus on form. You don’t need to go hard—just be consistent.
⸻
Part 3: Fat Loss – Nourish with Purpose, Not Punishment
Forget crash diets and food guilt. Your body needs fuel—especially if you’re lifting weights and managing hormones. And no, fat loss doesn’t mean cutting carbs or surviving on salads.
Here’s a simple mindset shift:
“I eat to strengthen my body, not shrink it.”
A few simple fat loss tips:
• Prioritize protein (chicken, fish, eggs, Greek yogurt, beans)
• Don’t skip meals—especially breakfast
• Aim for whole, unprocessed foods 80% of the time
• Drink water like it’s your job (half your body weight in ounces)
Want a jumpstart? Try my 7-Day Meal Plan for Women Over 40 designed to help you feel nourished and satisfied.
⸻
You Are a Temple, Not a Project
Sister, you are not broken. You are becoming.
You’re allowed to take up space, lift heavy things, say “no” to perfectionism, and say “yes” to becoming stronger from the inside out.
And the best part? You don’t have to do it alone.
⸻
Join Me in the 6-Week Faith & Fitness Flow
In this signature coaching program, you’ll receive:
• A customized strength training plan (no gym required)
• Simple, sustainable nutrition support
• Weekly mindset + devotional
• Encouragement from a Christ-centered community of women like you
👉 Spots are open now! Click here to learn more & sign up
Let’s rebuild your strength—mind, body, and spirit—together.
With grace,
Rebecca 💛
Workout Moms Fitness
Yorumlar