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# Female Fitness Systems

Strength Training & Nutrition For Women Over 40

## Sitemaps

- [XML Sitemap](https://femalefitnesssystems.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [The Ultimate Guide To Transforming Your Body Over 40](https://femalefitnesssystems.com/over40transformation/) - Learn why women over 40 have the best transformations and how to have your own. Your ultimate training and nutrition guide to transforming your over 40 body.
- [The Best Way To Train Legs (Without Making Them Bigger)](https://femalefitnesssystems.com/training-legs-for-your-body-type/) - The ultimate guide to leaner legs and dealing with the most common leg complaints. Learn the best way to train legs without making them bigger.
- [Why Your Upper Body Gets Bulky From Weight Training (3 Mistakes To Fix)](https://femalefitnesssystems.com/upper-body-bulky-weight-training/) - Learn the 3 common mistakes making your upper body bulky from weight training. Advice from a coach with your body type, 12+ years experience.
- [What Causes Bulky Legs? Why Some Women Build Muscle Easily](https://femalefitnesssystems.com/what-causes-bulky-legs/) - Wondering what causes bulky legs? If you build muscle easily, here is the science behind your body type and how to train for the results you actually want.
- [Why Fat Loss After 40 Is Harder: The GLUT4 “Locksmith” Problem in Perimenopause](https://femalefitnesssystems.com/why-fat-loss-after-40-is-harder/) - Struggling with fat loss after 40? It’s not your willpower - it’s your GLUT4 "locksmith." Learn how to pick the metabolic lock and see results in perimenopause.
- [Body Recomposition for Women Over 40: How to Lose Fat and Gain Muscle](https://femalefitnesssystems.com/body-recomposition-over-40/) - Body recomposition for women over 40 is different. Learn what’s realistic for losing fat, building muscle, and improving body composition without weight loss.
- [Over 40 Weight Loss: Magen’s 36lb Transformation & Life Fix](https://femalefitnesssystems.com/testimonial-magen/) - See how Magen lost 36lbs after 40 and turned her transformation into a 5-year "Life Fix." Proof it's not too late for your over 40 weight loss transformation.
- [Get An Awesome Body And Age Backwards After 40 – Your Nutrition Action Plan](https://femalefitnesssystems.com/nutritionafter40/) - Age truly is just a number and it starts with what you eat. Turn back the clock and get your best body after 40 with this nutrition plan!
- [Back Fat After 40 - 3 Smart Exercises And What Actually Works](https://femalefitnesssystems.com/back-fat-after-40/) - Struggling with back fat after 40? Learn what really works and try three exercises to sculpt a stronger, more youthful-looking back.
- [Body Fat Percentage For Abs In Women: Is It Realistic For You?](https://femalefitnesssystems.com/body-fat-percentage-for-abs-female/) - Wondering what body fat percentage females need to see abs - and if it’s realistic for you? Here’s what you need to know before chasing visible abs.
- [How to Lose Weight After 40: The 3 Things That Matter Most](https://femalefitnesssystems.com/how-to-lose-weight-after-40/) - Losing weight after 40 is harder - but not impossible. Discover the 3 things that matter most so you can see real results without extreme dieting or burnout.
- [How to Reverse Bone Loss: My Journey From Osteopenia to Strong Bones](https://femalefitnesssystems.com/how-to-reverse-bone-loss/) - Learn how to reverse bone loss and osteopenia naturally with the nutrition, training, and mindset strategies that helped me rebuild bone density.
- [Setting Realistic Goals After 40 - The Midlife Body Image Crisis](https://femalefitnesssystems.com/setting-realistic-goals-after-40/) - How do you set realistic goals after 40? It's time to stop struggling, accept what you can't change and learn to love what's positive about your body.
- [The Key To Longevity: Why Building Muscle Matters](https://femalefitnesssystems.com/whybuildmuscle/) - Discover the key to a longer, healthier life – prioritize muscle and strength as you age. Learn how muscle mass impacts longevity and vitality in later years.
- [Why You Lose Muscle As You Age - From Sarcopenia To Strong](https://femalefitnesssystems.com/why-you-lose-muscle-as-you-age/) - Loss of muscle as you age is a big deal! It will significantly impact the quality of your life. Learn what you can do about it - so much is within your control.
- [Balancing Act: Estrogen, Body Composition And Strength As You Age](https://femalefitnesssystems.com/estrogen-and-body-composition/) - Learn about the role of estrogen in body composition and strength as you age - including advice for managing the midlife changes you are experiencing.
- [Build A Strong, Beautiful Back After 40](https://femalefitnesssystems.com/back-workout-over-40/) - Want a beautiful, strong back after 40? Learn my favourite exercises for women over 40 to help shape and tone the back muscles for a defined, balanced look.
- [Perfect Posture Workout After 40](https://femalefitnesssystems.com/perfect-posture-workout-over-40/) - This posture workout is packed with simple yet effective exercises to improve posture and strengthen the key muscles that support your back, shoulders and core.
- [Shape Your Arms - Express Workout](https://femalefitnesssystems.com/shape-your-arms-express-workout/) - If you are short on time, this Express Arm Workout is for you! Use your time and weights wisely to get the most out of your session and shape up your arms.
- [Shoulder Exercises for Women 40+ | Build Balanced, Pain-Free Shoulders](https://femalefitnesssystems.com/shoulder-exercises-for-women/) - In this video, I’ll show you my favourite shoulder exercises for women over 40 - designed to shape your shoulders and keep them safe as you train.
- [What to Eat Before and After a Workout: Simple Nutrition Guide for Women](https://femalefitnesssystems.com/what-to-eat-before-after-workout/) - Learn what to eat before and after a workout for energy, recovery, muscle support, and the best results possible! Science-backed nutrition tips for women.
- [What’s Actually Going On With Belly Fat After 40](https://femalefitnesssystems.com/cant-lose-belly-fat-over-40/) - If you are over 40 and can't lose belly fat, you need to stop blaming age. Learn what's actually causing stomach fat as you get older and how you can have your own 40-something transformation.
- [The Best Way To Train Over 40: Build Strength, Muscle & Shape](https://femalefitnesssystems.com/best-way-train-over-40/) - Build strength, muscle and shape after 40 with a realistic approach tailored to women in midlife. Learn the best way to train over 40 - and what really works!
- [How To Get Toned Without Bulking Up](https://femalefitnesssystems.com/how-to-get-toned/) - How to get toned without bulking up. Get the most in-depth advice about exercise and program selection, body type, body fat and diet to get the toned look.
- [Sarah's Strength Journey: From Mindset To Muscle](https://femalefitnesssystems.com/sarahs-strength-journey/) - Discover how Sarah transformed her mindset, built strength, and lost over 37 pounds -proving what’s possible in your 40s with focus and consistency.
- [Amanda's Weight Loss Success Story: Showing Up, No Matter What](https://femalefitnesssystems.com/testimonial-amanda/) - Discover how Amanda lost 44 pounds and transformed her health with strength training and consistency. Her journey proves that small changes lead to big results!
- [The Ultimate Guide To Sculpting Arms After 40](https://femalefitnesssystems.com/sculpting-arms-after-40/) - Whether you just want to firm them up or if you want visible muscles, this video covers everything you need to know about training your arms after 40.
- [5 Must Do Exercises For Sculpted Arms](https://femalefitnesssystems.com/exercises-sculpted-arms/) - Ready to build strong, toned arms after 40? Learn effective exercises to shape your biceps and triceps and tighten and tone your arms - no matter your age.
- [Why Inner Thigh Fat Is So Hard to Lose: What You Can Do About It](https://femalefitnesssystems.com/why-inner-thigh-fat-is-so-stubborn/) - Struggling with stubborn inner thigh fat as you age? Learn why it’s so hard to lose, what causes it - including aging - and practical tips to address it.
- [How To Lunge And Squat Pain-Free](https://femalefitnesssystems.com/lungeandsquatpainfree/) - Struggling with knee pain while training? Try these easy techniques to make lunges and squats pain-free and protect your knees long-term.
- [How To Keep Getting Stronger: Progressive Overload Made Simple](https://femalefitnesssystems.com/progressiveoverload/) - Learn what progressive overload is, why it's crucial for achieving your goals and how to safely incorporate progressive overload into your training.
- [How To Snack Like A Pro: Fix These Common Mistakes And Build Better Meals](https://femalefitnesssystems.com/how-to-snack/) - Learn how to snack and have better balance throughout the day. Stop making these common snacking mistakes that are ruining your results!
- [What Causes Pain As You Age And How To Fix It](https://femalefitnesssystems.com/what-causes-pain-as-you-age-and-how-to-fix-it/) - Learn what causes pain as you get older and how to fix aches and pains. Wisdom, exercise and lifestyle advice to help you start feeling better immediately.
- [How Many Calories Do You Need: Everything You Should Know [Infographic]](https://femalefitnesssystems.com/how-many-calories-do-you-need/) - How many calories do you need? Here's a simple way for you to calculate how many calories you need and everything you need to know about counting calories.
- [Portion Sizes For Women: The Ultimate Guide](https://femalefitnesssystems.com/portion-sizes-for-women/) - The ultimate guide to portion sizes for women. Includes an in-depth portion size guide for protein, carbs and fat, and advice to figure out your ideal portions.
- [My Positive Hysterectomy Story - Getting My Life Back After 10 Years Of Heavy Bleeding](https://femalefitnesssystems.com/my-positive-hysterectomy-story/) - Deciding to have a hysterectomy is deeply personal but here's my positive hysterectomy story to offer you hope. My struggle with heavy periods and fibroids led to a hysterectomy.
- [Stefanie's Story - Busy Mom Back In A Bikini & 20lbs Lost!](https://femalefitnesssystems.com/testimonial-stefanie/) - Learn how a busy mom, music teacher and devoted wife got back into a bikini at the age of 42. Her story will inspire and show that you can do it too!
- [Janelle's Fitness Journey - Becoming Who I Really Want To Be](https://femalefitnesssystems.com/testimonial-janelle/) - Learn how Janelle is finding balance and becoming who she always wanted to be on her fitness journey.
- [How To Lose 5 Pounds - Unique, Easy & Effortless Tips!](https://femalefitnesssystems.com/how-to-lose-5-pounds/) - This is how I lost 5 pounds without much effort. If you want to lose the last five pounds or just a bit of weight, then these tips will help!
- [Is It Possible To Transform Your Body After 40?](https://femalefitnesssystems.com/possibletotransformafter40/) - Is it really possible to transform your body after 40? Learn what you are up against and how you can have the best body of your life after 40.
- [Jenelle's Journey - Becoming The Healthiest Version Of Myself + 60 Pounds & 6 Pant Sizes Lost!](https://femalefitnesssystems.com/testimonial-jenelle/) - Jenelle's fitness journey - over 60 pounds and 6 pant sizes lost. Learn more about how Jenelle has become the healthiest version of herself.
- [Macros For Women - How Much Do Macros Matter?](https://femalefitnesssystems.com/macros-for-women/) - For the average woman it's usually not worth focusing on macros other than protein. Here's why and how I set macros for women.
- [How To Find Balance After 40 - Why It's Hard But So Important](https://femalefitnesssystems.com/how-to-find-balance/) - It's easier to lose balance than to find it. Learn how midlife creates an even greater demand for balance and how to find balance after 40.
- [Fasting For Women - A Gentler Approach To Fasting & Weight Loss](https://femalefitnesssystems.com/fasting-for-women/) - Learn a much gentler approach to fasting and weight loss called Time Restricted Eating and why I recommend it for most women, especially if you are over 40.
- [Nutrition Advice For Women - Sugar, Cravings, Healthy Snacks, Processed Foods, Fasting & More](https://femalefitnesssystems.com/nutrition-advice-for-women/) - Your nutrition questions answered! Learn more about sugar, cravings, healthy snacks, artificial sweeteners, processed foods, fasting protocols and more.
- [Blood Tests Explained - Latest Iron Results & Longevity Blood Tests](https://femalefitnesssystems.com/blood-tests-explained/) - Learn how to interprety your own blood tests, what to ask your doctor for and which blood tests will show how well you are aging.
- [Anti-Aging Benefits Of Creatine - Increase Strength & Energy After 40!](https://femalefitnesssystems.com/antiaging-benefits-of-creatine/) - Creatine could be the ultimate anti-aging supplement. Creatine's benefits include helping you build muscle, improving your brain and energy, and increasing bone mass.
- [3 Calorie Counting Mistakes Keeping You From Getting Results](https://femalefitnesssystems.com/caloriecountingmistakes/) - In this video we talk about the 3 biggest mistakes you make when counting calories. If you struggle to stay motivated and get results - this video is for you.
- [Rachel - Increased Confidence & Control + Rocking A Bikini!](https://femalefitnesssystems.com/testimonial-rachel/) - Be inspired by how Rachel gained confidence to wear a bikini, built curves and found balance with her fitness and nutrition.
- [How To Exercise When Managing Major Life Stress](https://femalefitnesssystems.com/exercisewhenstressed/) - Major stress can make it feel impossible to exercise. During these tough times you need to exercise differently. Here are some tips to help you find balance.
- [How To Prevent Monthly Meltdowns](https://femalefitnesssystems.com/prevent-mood-swings/) - Monthly mood swings are a frustrating aspect of being a woman. Here are some key supplements for mood swings when diet and lifestyle changes aren't enough.
- [Man's Guide To Her Monthly Moods](https://femalefitnesssystems.com/moodswingsguide/) - A guide to your partner's monthly mood swings, including indepth advice for each stage of her cycle to make your life and relationship better.
- [Lynne's Transformation - The Best Shape Of Her Life At 40](https://femalefitnesssystems.com/lynnetransformation/) - Looking for some inspiration for your own transformation? Learn how Lynne transformed herself just before her 40th birthday. It's not as hard as you think!
- [Sarah's Transformation - Being Healthy, Confident And Fit After 40](https://femalefitnesssystems.com/sarahtransformationafter40/) - An inspiring over 40 female transformation. Learn how Sarah's life and health changed after 40, including reversing Crohn's disease with simple diet changes.
- [Pandemic Survival Tips - How To Look After Yourself](https://femalefitnesssystems.com/pandemicsurvivaltips/) - When it feels like everything is out of control, focus on what you can control. Here's how to dial in your training, nutrition and supplements during COVID-19.
- [Fit And Fierce At 40](https://femalefitnesssystems.com/fitat40/) - How to be fit at 40: eveything you need to know about training, nutrition and supplements in your 40s. Aging is inevitable - but aging well is a choice.
- [Supplements For Joint Pain And Inflammation Over 40](https://femalefitnesssystems.com/supplementsforjointpainover40/) - When joint pain holds you back from doing things you love, these supplements may reduce pain and inflammation. Here are my top supplements for joint pain over 40.
- [Best Muscle Building Supplements Over 40](https://femalefitnesssystems.com/musclebuildingsupplementsover40/) - Learn the best muscle building supplements for over 40. These supplements will help you build muscle, train harder, recover faster and age better!
- [How To Improve Your Metabolism After 40 - The REAL and Practical Things You Can Do About It](https://femalefitnesssystems.com/improveyourmetabolismafter40/) - Learn three practical, women-specific strategies to improve your metabolism after 40. Middle-age weight gain isn't inevitable if you know what to do about it!
- [6 Tips For Faster And Easier Entries on MyFitnessPal](https://femalefitnesssystems.com/myfitnesspaltips/) - Six tips to make entering food into MyFitnessPal easier and faster! Calorie counting on MyFitnessPal can be so much simpler! Learn how in this video.
- [Top 5 Plant-Based Protein Foods & Tips For Easy Meals!](https://femalefitnesssystems.com/top-5-plant-based-protein-foods/) - Here are my top 5 sources of plant-based protein and advice for getting enough protein on a plant-based diet. I also share tips for easy food prep and meals.
- [Protein Oats - Super Chocolaty Recipe & Choosing Quality Ingredients](https://femalefitnesssystems.com/chocolate-protein-oats/) - Satisfy your chocolate cravings with this super chocolaty protein oat recipe. I use four different types of chocolate so this bowl of oatmeal will hit the spot!
- [Best Iron Supplements - How To Supplement With Iron When You Don't Like Prescription Iron](https://femalefitnesssystems.com/best-iron-supplements-how-to-supplement-with-iron-when-you-dont-like-prescription-iron/) - Over the years I've spent a lot of time researching iron supplements to figure out what works instead of prescription iron. In this video I talk about the best iron supplements and how to get the most out of them.
- [Q&A Cardio For Women - Find Your Balance With Cardio](https://femalefitnesssystems.com/qa-cardio-for-women-find-your-balance-with-cardio/) - I answer all your questions about cardio including the benefits of HIIT, whether cardio or weight training is better for fat loss, and whether you can use cardio to spot reduce. This video will help you find your balance!
- [Vegan Quesadilla Recipe & 30 Day Alzheimer's Solution Book Review](https://femalefitnesssystems.com/vegan-quesadilla-recipe-30-day-alzheimers-solution-book-review/) - Here's a very easy vegan quesadilla you can make in minutes with little prep. Simple but tasty! Check out the list of Neuro 9 foods and see how your day measures up. Do you get all nine each day?
- [How To Set Up MyFitnessPal - Calories & Macros For Women](https://femalefitnesssystems.com/how-to-set-up-myfitnesspal/) - Watch me set up MyFitnesspal including calorie and macro recommendations for women and plant-based diets.
- [What Causes Low Iron - How To Get Your Energy Back!](https://femalefitnesssystems.com/low-iron/) - There are many causes of low iron and it's important to get your levels checked. Here's how to increase your iron levels and get your energy back.
- [How To Understand Blood Tests And Take Control Of Your Health](https://femalefitnesssystems.com/understandingbloodtestresults/) - Here are my top 5 basic blood tests you should get and how to understand blood test results. Your doctor may not tell you everything so you need to take control!
- [Eat To Beat Disease Without Any Crazy Restrictive Diet](https://femalefitnesssystems.com/eat-to-beat-disease/) - Learn how to Eat To Beat Disease and why the angiogenesis defense system is so important plus a super simple squid ink pasta recipe inspired by the book.
- [Your Complete Guide To Period Pain](https://femalefitnesssystems.com/period-pain/) - Your ultimate guide to what causes period pain and natural ways to help period pain using simple diet changes and supplements.
- [How To Eat An Anti-Inflammatory Diet (And Age, Look and Feel Better From Doing So)](https://femalefitnesssystems.com/anti-inflammatory-diet/) - An anti-inflammatory diet will help you age, look and feel better as well as prevent disease. Here's how to get started eating an anti-inflammatory diet.
- [Preventing Sarcopenia: Why Muscles Help You Live Longer](https://femalefitnesssystems.com/preventing-sarcopenia/) - Sarcopenia, age-related muscle loss, will impact the quality of your life. Big time impact. Learn everything you need to know about preventing sarcopenia here.
- [Restless Legs Syndrome - An Easy Fix To A Big, Painful Problem](https://femalefitnesssystems.com/restless-legs/) - Restless legs are a big, painful problem but I've got an easy fix for you in this article. If you are a restless legs sufferer you'll wish you knew this a long time ago! Here's how you can finally get some relief.
- [Why You Should Stop Worrying About Your Weight](https://femalefitnesssystems.com/stop-worrying-about-your-weight/) - Enough is enough. It's time for you to stop worrying about your weight. Here's what to focus on instead.
- [Calorie Cycling – A Balanced Approach To Weight Loss And Being Lean](https://femalefitnesssystems.com/calorie-cycling/) - A simple explanation of calorie cycling for women for both weight loss and muscle gain. Includes detailed examples of calorie cycling for different goals.
- [Why You Have Fat Days And What To Do About Them](https://femalefitnesssystems.com/why-you-have-fat-days/) - Why you gain weight before your period and what to do about it. How to stop freaking out about period weight gain.
- [Benefits Of Curcumin - A Powerhouse For Women's Health](https://femalefitnesssystems.com/benefits-of-curcumin/) - Curcumin, the most powerful compound in turmeric, has so many benefits for women. No supplement is a "cure all" but curcumin comes pretty darn close.
- [Get Serious And Smart About Training: Advanced Terms & Techniques](https://femalefitnesssystems.com/trainingterms/) - Take your training to the next level with these advanced terms and techniques - a must-read if you are serious about changing your body!
- [Health Benefits of DIM - Natural Balance for Women](https://femalefitnesssystems.com/health-benefits-of-diindolylmethane/) - The benefits of DIM (diindolylmethane) for women include better hormone balance and protection against common female troubles. Learn how DIM can help you.
- [Rescue Yourself With Magnesium](https://femalefitnesssystems.com/rescue-yourself-with-magnesium/) - Magnesium provides an incredible range of benefits for women. Learn how much you need and how to choose a quality supplement.
- [Are You Drinking Too Much Coffee?](https://femalefitnesssystems.com/too-much-coffee/) - How much coffee is too much? You don't have to give up coffee completely. Here's how to enjoy it regularly without feeling guilty about it.
- [Healthy Food Ideas While Traveling](https://femalefitnesssystems.com/healthy-food-while-traveling/) - Healthy food ideas you'll find useful whether you are traveling for work or going on vacation. Stay on track with these easy ideas!
- [Maintaining Weight Loss - How To Keep It Off For Good](https://femalefitnesssystems.com/maintainweightloss/) - Your problem isn't losing weight - it's keeping it off. Maintaining weight loss is missing link in getting and keeping the body you want.
- [Your Monthly Mood Map [Infographic]](https://femalefitnesssystems.com/monthly-moods/) - As women are moods are going to naturally change throughout the month. Learn why our mood changes and how to make the most of it.
- [How To Prevent Weight Loss Plateaus and Rebounds](https://femalefitnesssystems.com/prevent-weight-loss-plateaus-and-rebounds/) - Weight loss plateaus and rebounds happen because your body defends itself against weight loss. Learn why this happens and how to prevent plateaus and rebounds.
- [Are You Doing Cardio The Right Way?](https://femalefitnesssystems.com/how-much-cardio-should-you-do/) - How much cardio should you do when trying to lose weight? Should you do fasted cardio? How to use cardio more strategically to lose weight and keep it off.
- [How Much Protein Do You Need](https://femalefitnesssystems.com/how-much-protein/) - A simple way to figure out how much protein you need and if you are getting enough whether your goal is weight loss, muscle building or longevity.
- [Your Set Point And Other Barriers To Losing The Last Bit Of Weight](https://femalefitnesssystems.com/setpoint/) - Learn how your body weight set point works against your efforts to get leaner. Is it worth fighting against your biology?
- [Glute Bridge Set Up Guide – From Start To Finish [Video]](https://femalefitnesssystems.com/glutebridgesetup/) - How to set up the glute bridge from start to finish, including tips to make set up easier and proper positioning of your body. Includes a video showing the glute bridge set up from start to finish.
- [The Glute Bridge Guide: Variations and Progression](https://femalefitnesssystems.com/the-glute-bridge-guide/) - If you want to transform a flat bottom and reduce cellulite, you need glute bridges. Learn basic variations and how to progress to weighted glute bridges here.
- [5 Unique Exercises For Gorgeous Glutes [With Videos]](https://femalefitnesssystems.com/glute-exercises/) - Gorgeous glutes - we all want them. Here are 5 unique exercises that will help you build a perkier bottom and add variation to your glute training.
- [How To Have An Awesome Year](https://femalefitnesssystems.com/awesome-year/) - How to actually follow through with your goals and have the best year ever.
- [How To Feel Better About Your Body](https://femalefitnesssystems.com/how-to-feel-better-about-your-body/) - Five unconventional ways to feel better about your body and stop negative self-talk. Stop being so hard on yourself now!
- [The Typical Female Diet - Why You Can't Lose Weight](https://femalefitnesssystems.com/cant-lose-weight/) - Can't lose weight no matter what? Learn why even though you eat well, you can't lose weight and 3 easy changes you can make guaranteed to kick start weight loss.
- [3 Natural Supplements For Anxiety And A Happier Brain](https://femalefitnesssystems.com/naturalanxietysupplements/) - Looking for a natural way to feel less anxious? Take these supplements for a happier brain, improved cognitive function and longevity.
- [Why Eating Big Meals At Night Isn’t So Bad After All](https://femalefitnesssystems.com/eating-at-night/) - If you eat too much at dinner or eat late at night - will you gain weight? Recent research suggests eating late may actually good for you and help weight loss.
- [06 - 5 Simple Strategies For Preventing Holiday Weight Gain](https://femalefitnesssystems.com/06-preventing-holiday-weight-gain/) - Five simple strategies for preventing holiday weight gain. How to find the right balance but still enjoy your holidays.
- [04 - Gayle Hulme, Pelvic Health Physiotherapist: Pelvic Health Advice For Training, Pregnancy And Aging, Prolapse Rehab, To Kegel Or Not And So Much More](https://femalefitnesssystems.com/04-gayle-hulme-pelvic-health/) - Pelvic floor exercises, pelvic organ prolapse, to kegel or not, and all your questions about pelvic health are answered on this podcast with Gayle Hulme, pelvic health physiotherapist.
- [05 - Q&A: Eating while traveling, getting bulky from weights, and whether coconut oil is good for you](https://femalefitnesssystems.com/05-qa/) - In this episode I answer your questions about eating on the road, getting bulky from weights and coconut oil benefits.
- [Why You Should Eat More Plants (Including A Sample Meal Plan)](https://femalefitnesssystems.com/plant-based-diet/) - A primer on the plant-based diet and its powerful health benefits, including a sample meal plan and practical tips for eating out.
- [Period Pain: Your Diet Rescue Plan](https://femalefitnesssystems.com/how-to-reduce-period-pain/) - What you eat can make a big difference to monthly cramps. Here are some simple diet changes you can make to reduce period pain.
- [How to Get a Healthy Mind-Set for Weight Loss](https://femalefitnesssystems.com/weight-loss-mind-set/) - If your head’s not working in your favour, it’s highly unlikely you will be successful at losing weight and keeping it off.
- [7 Simple And Effective Tips To Boost Confidence In The Gym](https://femalefitnesssystems.com/improve-confidence-in-the-gym/) - Don't let your gym anxiety hold you back. Here are some simple tips that will help you have more confidence at the gym.
- [Estrogen Dominance: What Every Woman Needs to Know](https://femalefitnesssystems.com/estrogen-dominance-women/) - Estrogen dominance symptoms causing you frustration? Learn all about estrogen dominance in women and how to treat it here.
- [Carb Timing Simplified – For Busy Women](https://femalefitnesssystems.com/carb-timing-for-women/) - Carb timing is a strategy used by the fitness industry to build muscle and lose fat - but it is still relevant? Find out if carb timing actually matters.
- [4 Ways The Fitness Industry Fools You About Abs](https://femalefitnesssystems.com/why-you-cant-get-abs/) - Learn how the quest to "get abs" is driven by a fitness industry that is fooling you into setting unrealistic standards for your body.
- [Confused About Nutrition? Making Sense Of Low Carb, Paleo And Other Extreme Diets](https://femalefitnesssystems.com/confused-about-nutrition/) - End your confusion when it comes to trends like low carb and Paleo diets. Here's how to understand all the advice out there and figure out what works for you.
- [Nutrition Tips To Lose Belly Fat](https://femalefitnesssystems.com/nutrition-tips-to-lose-belly-fat/) - Seven small changes you can make to your diet that will lead to big changes in your belly fat!
- [What Causes Belly Fat As We Age](https://femalefitnesssystems.com/why-belly-fat-increases-as-we-age/) - Is belly fat an inevitable part of getting older? Learn what causes belly fat as you age and what you can do about it.
- [The Number One Mistake You Will Make Over The Holidays and Regret All Year (Inspired By The Hunger Games)](https://femalefitnesssystems.com/the-number-one-mistake-you-will-make/) - The biggest mistake you will make over the holidays and regret all year. Inspired by the Hunger Games.
- [The Secret to Weight Loss (and Life) Success](https://femalefitnesssystems.com/secret-to-weight-loss-success/) - If your definition of success comes from images you see in social media or other unrealistic pressures, then you’ll never feel successful. Here's how to win at weight loss.
- [03 - Q&A: Period hunger, better results from glute bridges, and weighing yourself](https://femalefitnesssystems.com/03-qa/) - In this episode I answer your questions about period hunger, getting better results from glute bridges and weighing yourself.
- [38 Simple Ways To Take Control Of Your Eating](https://femalefitnesssystems.com/take-control-of-your-eating/) - Simple ways to take control of your eating and beat your dietary downfall - whether it's snacking, eating out or binge eating cookies - this article has you covered.
- [02 - Belinda Falconar: Unconventional Methods For Healthier Periods](https://femalefitnesssystems.com/02-belinda-falconar-healthy-menstruation/) - Episode 2: Belinda Falconar, healthy menstruation specialist, acupuncturist and Drion distributor, discusses unconventional methods for better periods.
- [What To Do When You Don’t Feel Motivated](https://femalefitnesssystems.com/when-you-dont-feel-motivated/) - More often than not, you probably won't feel motivated to exercise and eat well. How to take control and step up when motivation doesn’t.
- [3 Ab Training Mistakes That Are Destroying Your Curves](https://femalefitnesssystems.com/ab-training-mistakes/) - Three ab training mistakes you are making that are destroying your curves and making you look fatter. Training too heavy and too often can ruin your figure!
- [Reverse Dieting: Rebuilding Your Metabolism, Eating More And Staying Lean](https://femalefitnesssystems.com/reverse-dieting/) - Reverse dieting - a step-by-step guide to rebuilding your metabolism and staying lean after weight loss.
- [Stop Defeating Yourself With Negative Self Talk](https://femalefitnesssystems.com/overcome-negative-self-talk/) - Stop negative self talk and you’ll not only gain confidence and strength in the gym but also in every other aspect of your life.
- [What I Learned About Being A Woman In 2015](https://femalefitnesssystems.com/what-i-learned-about-being-a-woman-in-2015/) - It’s been a challenging year for me and I’ve learned a lot. Some of these things I’ve learned on my own, some through coaches and some from you.
- [How To Use Carbs To Your Advantage](https://femalefitnesssystems.com/use-carbs-to-your-advantage/) - Women may be more sensitive to low carbohydrate diets. This article cuts through the controversy and looks at why and when women need carbs.
- [From Average To Awesome: How To Get Better Results From Lifting Weights](https://femalefitnesssystems.com/from-average-to-awesome/) - Take yourself from average to awesome with simple training techniques. Learn what the pros know!
- [4 Foolproof Fixes To Beat Hunger Before Your Period](https://femalefitnesssystems.com/beat-hunger-before-your-period/) - Learn four foolproof fixes to beat hunger before your period. How to prevent binges and eat what your body needs.
- [Why Early Morning Training Sessions May Increase Stress](https://femalefitnesssystems.com/early-training-increases-stress/) - Waking early can increase stress hormones overnight and negatively impact our daily lives. Early morning training sessions may not be the best option particularly for the overstressed woman.
- [Dairy For Women - Should You Give It Up?](https://femalefitnesssystems.com/dairy-for-women/) - Facts about hormones and milk and how dairy impacts female hormones. Women with estrogen-dominant conditions like PMS, fibroids and reproductive cancers may want to limit dairy.

## Pages

- [Online Strength Training & Nutrition for Women Over 40](https://femalefitnesssystems.com/) - Online strength training and nutrition programs for women over 40. Join 1000s of women building strength and transforming their bodies with a realistic approach.
- [The Best Online Training Programs For Women](https://femalefitnesssystems.com/online-training/) - The best online training programs for women - personalized strength training designed to build the shape you want. Flexible, beginner-friendly options from $95.
- [Online Personal Training](https://femalefitnesssystems.com/online-personal-training/) - Online personal training designed for women who are already training and ready to do it better. Live 1-on-1 sessions. Flexible, effective, personalized.
- [Store](https://femalefitnesssystems.com/ffsshop/) - Check out the Female Fitness Systems store - online training, meal plans, and more programs for women.
- [Consultations](https://femalefitnesssystems.com/consultations/) - Book an online consultation and get personalised guidance on nutrition, weight loss, perimenopause, menopause and strength training - tailored to your body type and lifestyle.
- [Testimonials](https://femalefitnesssystems.com/testimonials/) - See how other women just like you have transformed their bodies, including many over 40 testimonials. It's not as hard as you think! Be inspired to start your own transformation.
- [Over 40 Transformation Program](https://femalefitnesssystems.com/over40transformationprogram/) - Online strength training program for women over 40. Trusted by thousands worldwide for 10+ years. Training, nutrition and personal coaching included.
- [About Melanie](https://femalefitnesssystems.com/about-melanie/) - Melanie Durette is a strength training coach for women over 40 with 12+ years experience. Founder of Female Fitness Systems. Trusted by thousands of women worldwide.
- [Strength Training & Fitness Blog for Women Over 40](https://femalefitnesssystems.com/blog/) - Strength training, nutrition, and fitness for women over 40. Practical advice to help you build strength and shape, lose fat, and feel your best in midlife.
- [Female Body Type Quiz | Personalized Training, Nutrition & Lifestyle Advice](https://femalefitnesssystems.com/body-type-quiz/) - Take the free Female Body Type Quiz and get in-depth, personalized training, nutrition and lifestyle advice - plus 3 must-do exercises for your shape.
- [Online Nutrition](https://femalefitnesssystems.com/online-nutrition/) - Online nutrition coaching for women. Find your balance with nutrition and training and get the results you've always wanted
- [Terms and Conditions](https://femalefitnesssystems.com/terms-and-conditions/) - Welcome to Female Fitness Systems These terms and conditions outline the rules and regulations for the use of Female Fitness Systems Website. Female Fitness Systems is located at: Palmerston North 4412 Manawatu , New Zealand By accessing this website we assume you accept these terms and conditions in full. Do not continue to
- [Contact](https://femalefitnesssystems.com/contact/) - Connect with me here.
- [Pivot Mindset Challenge](https://femalefitnesssystems.com/mindsetchallenge/) - Six weeks of powerful mindset lessons and challenges to help you grow into a stronger version of yourself. Finally become who you truly want to be.
- [Post Hysterectomy Exercise Program](https://femalefitnesssystems.com/post-hysterectomy-exercise-program/) - Safely return to exercise post-hysterectomy with this gentle 8 week exercise program. This journey can be your opportunity to become your strongest self.
- [1600 Calorie Meal Plan](https://femalefitnesssystems.com/1600caloriemealplan/) - A 1600 calorie meal plan for women that is truly unique. Lose weight, be more balanced with nutrition and improve your hormonal and overall health.
- [Privacy Policy](https://femalefitnesssystems.com/privacy-policy/) - Welcome to our Privacy Policy Your privacy is critically important to us. Female Fitness Systems is located at: Female Fitness Systems #3-197 Ferguson Street Manawatu, New Zealand It is Female Fitness Systems's policy to respect your privacy regarding any information we may collect while operating our website. This Privacy Policy applies to femalefitnesssystems.com
- [Mind And Muscle: The 45+ Strength Solution](https://femalefitnesssystems.com/over45strengthprogram/) - Navigate midlife with strength and confidence! This program empowers women over 45 to feel stronger, improve body composition, and take control of their future.
- [Videos](https://femalefitnesssystems.com/videos/) - The latest videos from my YouTube channel. Remember to subscribe so you catch future videos from me!
- [Advanced Training Course](https://femalefitnesssystems.com/trainingcourse/) - Build confidence and get better results with this one-of-a-kind training course for women. Go from average to advanced and gain the skills to sculpt your body.
- [Nutrition Workshop](https://femalefitnesssystems.com/nutrition-workshop/) - Learn everything you need to know about healthy body transformation in this nutrition workshop.
- [Healthy Weight Loss Made Simple: Ultimate Free Guide For Females](https://femalefitnesssystems.com/free-stuff/) - Learn how to find more balance and lose weight in a healthy way in this free ebook for women. Healthy weight loss is much simpler than you think!
- [Lean Legs Program](https://femalefitnesssystems.com/lean-legs-program/) - Lean out muscular or thick legs with these workouts. Choose a Beginner or Advanced program for leaner legs and get the Lean Legs Training, Nutrition & Lifestyle Guide.
- [Fitness Workshops](https://femalefitnesssystems.com/fitness-workshops/) - Fitness workshops Palmerston North. Helping women to build muscles, curves and confidence. Take your training to the next level!
- [Hormone Rescue Workshop](https://femalefitnesssystems.com/hormone-workshop/) - [et_pb_section admin_label=”Section” fullwidth=”on” specialty=”off”][et_pb_fullwidth_slider admin_label=”Fullwidth Slider” show_arrows=”on” show_pagination=”on” auto=”off” auto_ignore_hover=”off” parallax=”off” parallax_method=”off” remove_inner_shadow=”off” background_position=”default” background_size=”default” hide_content_on_mobile=”off” hide_cta_on_mobile=”off” show_image_video_mobile=”off” custom_button=”off” button_letter_spacing=”0″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”0″] [et_pb_slide background_image=”https://femalefitnesssystems.com/wp-content/uploads/2016/05/shutterstock_180829175.jpg” background_position=”center_left” background_size=”default” background_color=”#ffffff” use_bg_overlay=”off” use_text_overlay=”off” alignment=”center” background_layout=”dark” allow_player_pause=”off” text_border_radius=”3″ header_font_select=”default” header_font=”|on|||” body_font_select=”default” body_font=”||||” custom_button=”on” button_font_select=”default” button_font=”||||” button_use_icon=”off” button_icon_placement=”left” button_on_hover=”on” button_text=”Book Now” button_text_size=”26″ button_text_size_tablet=”26″ button_text_size_phone=”26″ button_bg_color=”#be2345″ heading=”It’s Time To Start
- [References - Dairy for Women](https://femalefitnesssystems.com/references-dairy-for-women/) - Bibb, R. (2010). Deadly Dairy Deception. Oklahoma: Tate Publishing. Brinkman, M. et al. (2010). Consumption of animal products, their nutrient components and postmenopausal circulating steroid hormone concentrations. European Journal of Clinical Nutrition, 64(2):176–183. Ganmaa, D. et al. (2013). Milk, dairy intake and risk of endometrial cancer: a twenty-six year follow-up. International Journal of Cancer. doi:
- [References - Why you get hungry before your period](https://femalefitnesssystems.com/references-why-you-get-hungry-before-your-period/) - Dye, L. & Blundell, J. (1997). Menstrual cycle and appetite control: implications for weight regulation. Human Reproduction, 12 (6): 1142-1151. Kris-Etherton, P. & Krummel, D. (1996). Nutrition in Women's Health. U.S.: Aspen Publishers. Solomon, S. et al. (1982). Menstrual cycle and basal metabolic rate in women. American Journal of Clinical Nutrition, 36 (4): 611-616. Wurtman, J. (1989).

## Products

- [Online Personal Training](https://femalefitnesssystems.com/product/online-personal-training/) - Online personal training sessions tailored to your goals, fitness level, and body. Get expert guidance on technique, progression, and injury-aware exercise with flexible online sessions.
- [Pivot Challenge](https://femalefitnesssystems.com/product/pivot-challenge/) - A six week challenge designed to change your mindset and ultimately your life! Group Challenge starts Jan 18th 2026 (Jan 19 for New Zealand/Australia).
- [8 Week Online Training Program](https://femalefitnesssystems.com/product/online-training/) - Online training program for women. Optionally add on Meal Plan and Nutrition Coaching.
- [8 Week Premium Coaching Program - Nutrition Coaching, Meal Plan & Training Program](https://femalefitnesssystems.com/product/nutrition-program/) - 8 Week Premium Nutrition Coaching program for women. All the support you need, a Meal Plan and a Training Program created for your body and lifestyle.
- [Consultations](https://femalefitnesssystems.com/product/consultations/) - Fitness and nutrition consultations to discuss all your special requirements, answer your questions and make a plan for going forward.
- [Over 40 Transformation Program](https://femalefitnesssystems.com/product/over-40-transformation-program/) - Your Ultimate Program for body transformation over 40.
- [Online Training Renewal (Limited to Clients Enrolled Prior to 2024)](https://femalefitnesssystems.com/product/online-training-renewal/) - 8 Week Online Training Renewal (for clients pre-2023)
- [Advanced Training Academy](https://femalefitnesssystems.com/product/advanced-training-academy/) - 100+ minutes of course content delivered in 6 video Units + Bonus Band Masterclass & more~
- [Training Program Upgrade - Home & Gym Versions](https://femalefitnesssystems.com/product/trainingprogramupgrade/) - Get both the Home and Gym versions of your program so you can choose where to train each day!
- [Online Training Renewal (for current clients)](https://femalefitnesssystems.com/product/online-training-renew/) - 8 Week Online Training Renewal (for current clients)
- [Comeback Program](https://femalefitnesssystems.com/product/comeback-program/) - Comeback Program - An 8 week program designed to help you ease back into exercise post-hysterectomy, post-surgery or injury. Makes a great beginner program.
- [Mind and Muscle: 45+ Strength Solution](https://femalefitnesssystems.com/product/over-45-strength-program/) - Mind & Muscle: 45+ Strength Solution - Ebook, Challenges, and Extra Resources
- [Online Training Program Extension](https://femalefitnesssystems.com/product/training-program-extension/) - Extend your program for 2 or 4 weeks.
- [Nutrition Workshop](https://femalefitnesssystems.com/product/nutrition-workshop/) - Fitness and nutrition workshop for women.
- [Meal Plan](https://femalefitnesssystems.com/product/mealplan/) - A 1600 calorie meal plan, recipe books, weekly planner, mini class videos and so much more.

## Thrive Quiz Builder - Social Share Badge

- [](https://femalefitnesssystems.com/?post_type=thrive_image&p=13329)

## Thrive Quiz Builder - Post

- [Body Type Asssessment](https://femalefitnesssystems.com/?post_type=tqb_quiz&p=13328)

## Thrive Quiz Builder - Results Page

- [Results Page](https://femalefitnesssystems.com/?post_type=tqb_results&p=13332)

## Categories

- [Female Hormones](https://femalefitnesssystems.com/category/balanced-hormones-for-weight-loss/)
- [Female Fitness](https://femalefitnesssystems.com/category/fitness/)
- [Female Motivation](https://femalefitnesssystems.com/category/female-motivation/)
- [Female Nutrition](https://femalefitnesssystems.com/category/female-nutrition/)
- [Female Supplements](https://femalefitnesssystems.com/category/female-supplements/)
- [Longevity](https://femalefitnesssystems.com/category/longevity/)
- [Most Popular](https://femalefitnesssystems.com/category/mostpopular/)
- [Videos](https://femalefitnesssystems.com/category/videos/)
- [Over 40](https://femalefitnesssystems.com/category/over-40/)
- [Testimonials](https://femalefitnesssystems.com/category/testimonials/)

## Tags

- [female fat loss](https://femalefitnesssystems.com/tag/female-fat-loss/)
- [healthy eating](https://femalefitnesssystems.com/tag/healthy-eating/)
- [estrogen dominance](https://femalefitnesssystems.com/tag/estrogen-dominance/)
- [female hormone balance](https://femalefitnesssystems.com/tag/female-hormone-balance/)
- [psychology](https://femalefitnesssystems.com/tag/psychology/)
- [cellulite](https://femalefitnesssystems.com/tag/cellulite/)
- [glute training](https://femalefitnesssystems.com/tag/glute-training/)
- [weight training](https://femalefitnesssystems.com/tag/weight-training/)
- [carbohydrates](https://femalefitnesssystems.com/tag/carbohydrates/)
- [menstrual cycle](https://femalefitnesssystems.com/tag/menstrual-cycle/)
- [weight loss](https://femalefitnesssystems.com/tag/weight-loss/)
- [calories](https://femalefitnesssystems.com/tag/calories/)
- [abs](https://femalefitnesssystems.com/tag/abs/)
- [motivation](https://femalefitnesssystems.com/tag/motivation/)
- [supplements](https://femalefitnesssystems.com/tag/supplements/)
- [over 40](https://femalefitnesssystems.com/tag/over-40/)
- [longevity](https://femalefitnesssystems.com/tag/longevity/)

## Product categories

- [Coaching](https://femalefitnesssystems.com/product-category/coaching/)
- [Workshops](https://femalefitnesssystems.com/product-category/workshops/)
- [Uncategorized](https://femalefitnesssystems.com/product-category/uncategorized/)