Introducing a 10-week Online Group Fitness Program for 40+ Females

For most of my life I’ve been healthy, fit, full of energy and naturally lean (read on, before you decide you don’t like me…)

I exercised regularly, moderated my consumption of sweet and fatty foods and never carried extra weight around my midsection (except when I was pregnant, of course)

Somewhere in my early 40’s, that all changed (sound familiar?)

My usual exercise routine and nutrition plan was no longer working. I craved starchy carbs and found it nearly impossible to break free of my sugar addiction. I was tired and didn’t jump out of bed in the morning with my usual gusto. The number on the scales was slowly increasing. My favourite jeans didn’t flatter they way they used to. No longer could I enjoy a weekend of wine and restaurant meals without noticeable repercussions (you too?)

An innocent Instagram follower’s comment on a photo (“I didn’t know you were pregnant”) made me self-conscious about the thickening of my waistline. I monitored my daily calorie intake, increased my cardio time and lifted weights as often as I could. When none of that worked, I did what any trained academic does; I hit PubMed hard and started to do some research.

I discovered that my situation wasn’t at all unique. That many women my age also struggle with low energy, unhealthy food cravings and unwanted weight gain, despite their best attempts to eat well and exercise regularly. And while weight gain isn’t necessarily due to the changing hormones of menopause or peri-menopause, the fatigue, food cravings and tendency for fat to accumulate around the middle most definitely are.

I discovered that there are exercise, nutrition and lifestyle changes that can reduce the effects aging and mid-life hormones on weight gain, food cravings, low energy levels and body composition change.

I’ve been sharing this information with my blog readers (Hormones and Weight Gain After 40: The Biology of Aging and Why Nutrition Matters Even More Now) and using it with my personal training clients to help them reach their fitness goals faster and simultaneously manage their menopause and peri-menopause symptoms.

I’m even following my own advice 😉  and starting to see results.

I’d like to share what I’ve learned with YOU.

This fall, I’ll be offering the first round of  a 10-week, online group training program specifically designed for women dealing with the challenges of mid-life hormonal change.

The program is appropriate for all fitness levels and for gym-goers and home exercisers alike.

If you’re pregnant, have osteoporosis or any injuries that prevent you from doing whole-body exercises, THIS IS NOT THE PROGRAM FOR YOU.

Included in the program are:

  • bi-weekly, individually customizable workouts (including modifications for varying fitness levels and abilities)
  • access to a participants-only video exercise demonstration library (so you can make sure you’re doing the exercises properly)
  • membership in a private Facebook group (to get quick answers to questions and to provide accountability and a sense of community)
  • goal setting, nutrition planning and fitness assessment tools (and other assorted homework)
  • summaries of the latest scientific research about fitness, nutrition, lifestyle and hormonal change (translated into every day language 🙂 )
  • 24/7 e-support (or as close to it as I can manage given that one of the most important tools for dealing with hormonal issues is adequate sleep!)
  • weekly prizes from a variety of incredibly generous health living sponsors (more about each of them in an upcoming post). Confirmed sponsors include the following; Lenny&Larry’s (Fit Cookies and Brownies); GNC Canada (Vitamins and Supplements); Handful (Sports Bras); Albion Fit (Women’s Athletic Wear and Swimsuits); and Heads Up Bands (Workout Head Bands).

 Program Dates and Details:

  • Cost: $70 for 10 weeks (significantly less than the cost of 2, one-on-one personal training session with me)
  • Program dates: Sunday, September 8th through Saturday, November 16th, 2013
  • Registration dates: Wednesday, August 14th through Friday, September 6th, 2013

Add your email to my newsletter subscribers list to receive a **special** reminder a day or two before registration opens (my short term memory can’t always be counted on to retain dates anymore either…)

Questions about the program (equipment requirements, registration process, my certifications)? You can find answers to many FAQ’s here.

Didn’t find what you were looking for? >>> Email me at

Please share this post with friends and family who might be interested. The larger the group the greater the support and accountability!



Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.

Looking for an inexpensive way to jump-start your journey to fitness and health? Join my online Bootcamp today! Get more info by clicking the image below.


  1. I am somehow always surprised to be over 40. However my trainer moved and I am hopeless about strength training without him. I think I may join you!!

    Off topic- heading to Vancouver for Seawheeze half w/decent sized group. Any resteraunts or must do things downtown that we should not miss? Thanks!
    Erica recently posted…Hate Cancer? Help Honey’s Runners (& Enter to Win Great Prizes)My Profile

    • Love to have you join in Erica. Make sure to sign up for my e-newsletter to receive a reminder about registration (and a promo code for $10 off).

      Downtown Vancouver is fabulous. Make sure you take an hour or two to get out on the seawall in Stanley Park. Great shopping on Robson Street and head over to Granville Island for a huge market, including lots of artisanal arts and crafts.

  2. Love this….and perfect timing since I am in need of something different and some thing I can do at home or on my own. I am finally looking to go to work full time in the fall so a flexible work out option is key!!

    I will be checking back after the 14th Tamara!!
    Kathy recently posted…Happy Early Birthday MOM and Did he really swallow a tennis ball?My Profile

    • Kathy, yes, this program will be very flexible. I’ll be giving you your weekly workouts and you’ll be making your own schedule according to time available, equipment and your own personal goals.

      Make sure you’re on my email newsletter list to receive a reminder (and a promo code for $10 off!)

      • Kathy, you need to subscribe to the newsletter to get the reminder and promo code. Check out the link above, near the bottom of the post!

  3. Awesome program! I love this idea and really hope to hear more.
    Heather (Where’s the Beach) recently posted…Mid-Week MusingsMy Profile

  4. This sounds great! Erica, don’t feel bad, I am almost 45 and haven’t gotten my head around it yet! Tamara, I do have some injuries that I classify as ‘stupid’ rather than ‘severe’, in that I am able to manage them myself and they haven’t required medical treatment. These include: chondromalacia patella (getting better) and plantar fascitis (not getting better but not severe), they’re both part of the ripple effect I experienced from tearing my achilles last year. That’s pretty much better though, as is my intercostal strain. Do you think the program would be ok for me? My hormones have hit me with a vengeance in the last 6 months and I am feeling rather chubby and unfit, with all the symptoms you describe above, even though I eat decently and am reasonably active. I would say that I am fairly good at modifying excercises on my own to account for injuries etc. I am really looking for a way to change things up and give me a boost!


    • Lynne, I think you’ll be able to participate just fine. Each of the 5 programs will have options for participants to customize and individualize the workouts to meet their own needs (and physical limitations). Part of the 10 week exercise will be to determine what our unique challenges are and how to best address them with the tools I share. I’d love to have you as part of this group!

      • cool! I will keep an eye on my emails. Will there be a forum/Q&A/Communicate with you & other participants aspect to the program?

        • Lynne, yes! That’s the private Facebook group I referred to in the post. A closed group to support and motivate each other, as well as to get answers to your questions about the program as it unfolds!

          • Oh, duh, I totally read that and then immediately forgot! Short-term memory/mental multitasking skills are shot too! (-;

    • LOL! Multi-tasking gets harder too; I keep telling my husband that he better pull up his socks and prepare to take over the household organization!

  5. I’m really excited for you Tamara and think that this is such a great idea.
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: AbundanceMy Profile

    • Thanks Christine! It’s something I’ve been wanting to do for awhile, but my own self-doubt has been holding me back. No more!

  6. Sounds like a great idea. I have forwarded the info to a handful of my closest friends and hopefully a few will participate with me!

    • Wonderful! Thanks so much for sharing with your friends Melody. Watch for the registration details next week!

  7. Happy Birthday to me! I always buy myself something fabulous and this year (#48) this is it!

    • That’s great Debra! Looking forward to chatting with you in our Facebook group! (And happy birthday too!)

  8. I wasn’t aware you are and would have never placed you in the early 40s group. Fitness certainly did do you good! 🙂
    evilcyber recently posted…Plateau Breakers: Forced NegativesMy Profile

    • Must be my youthful attitude! And I’m over the hump of ‘early 40’s’. On the 50-side of the decade now 😉

  9. Tracey L. says:

    Just signed up- very excited!


  1. […] Introducing a 10-week Online Group Fitness Program for 40+ Females by Tamara – Tamara is offering a 10 week online fitness program for $70 geared toward women […]

  2. […] Introducing a 10-week Online Group Fitness Program for 40+ Females by Tamara – Tamara is offering a 10 week online fitness program for $70 geared toward women over 40. The group starts September 8th and ends mid-November. Think about it – get yourself on the road to fitness and health before the holidays come around. (I know I mentioned this one last week, but it is worth mentioning again.) […]