#40plusfitness Group Training

This program is currently on hiatus. In its place, I’m offering a brand new, 22-week program called Midlife Fitness Mastery. While similar in nature, MFM runs for a longer period of time and provides more individualized attention to exercise, nutrition and mindset. Watch for details about the next session of the program here.


  • tamara_photobin-8-webAre you a 40+ female?
  • Struggling with exercise and eating?
  • Usual workouts and nutrition plan stopped working?
  • Get up and go, got up and went?
  • Carbohydrate cravings out of control?
  • Looking for answers, accountability and support?
  • Striving to be the healthiest, happiest and most energetic version of yourself possible?

Let me help via Online Group Training

Join my monthly #40plusfitness online group training program specifically designed for women dealing with the challenges of mid-life hormonal change. Exercise programs, nutritional advice and healthy living tips are all based on the most recent scientific research; research based on real middle aged women.

Group Training is appropriate for almost all fitness levels ranging from advanced beginner all the way up to experienced lifter.


If you’ve never lifted weights before or have physical limitations that require more individualized attention, you’d be better off with in-person one-on-one training. While the workouts I provide are customizable, you’ll need to be able to do that for yourself, within the options provided.

Workouts can be done at home or in the gym. If you’re planning on exercising at home, you’ll need an assortment of dumbbells, a stability ball and a yoga mat. Sometimes I provide extra options for those with additional equipment (e.g., Bosu, TRX, resistance bands).

Yesterday our organization had a beer event in high-90s degree weather. Hefted more than 20 40lb bags of ice, walked innumerable miles around the event site, unloaded at least 25 cases of beer from a truck, and picked up and put down more boxes of glasses, organization publications and event supplies than I could keep track. Drank a little beer (really, just a little! Too busy working, and water was much more appealing!!). How do I feel today? Amazingly good, and I absolutely know that it’s because of this program  ~ Janna H

What does the Monthly #40plusfitness Group Training program include?

  • an individually customizable workout plan specifically designed for women dealing with the challenges of mid-life hormonal change (including modifications for varying fitness levels and abilities; I’ll help you determine the best options for you, but do not create individualized plans for participants)
  • 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)
  • 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 coaching emails to help keep you motivated, inspired and ‘in the know’
  • *NEW* Weekly Facebook Live events in the private Facebook group. An opportunity for us to chat in real time, about issues relevant to fitness, mindset, nutrition and getting better results from your efforts in the gym.
  • *NEW* Monthly Benchmark Workouts to help you more accurately access your overall fitness progress.


When does it start?

There are currently no upcoming sessions of this program.

Registration is typically opens a week to 10 days before the beginning of a session and requires a minimum of 3-months commitment from participants to ensure that new behaviours become habits and that measurable progress towards health and fitness goals are obtained.

New programs are sent out a day or two before the start of the month.

While you’re waiting for the next session to start, take a few minutes to explore my resource page for 40+ women. You’ll find links to the most popular articles published on this site about weight gain, hormonal change and exercise during the peri-menopause years.



How much does it cost?

The cost of the 3-month program is $145 CDN.

That’s significantly less than you’d pay to see me in person. And only a little more than the cost of attending drop-in group classes three times a week at your local gym or community centre. (A downright bargain when you compare it to the cost of your daily coffee shop brew 🙂 ).


Frequently Asked Questions:

Q1: Do I need to be over 40 to participate?

A1: Absolutely not! The timing of hormonal change varies dramatically from woman to woman. Some women experience peri-menopausal changes in their bodies as early as age 35. Others sail through their 40’s and don’t begin to experience the effects of changing hormones until their mid- to late- 50’s. If YOU feel like changing hormones are affecting the outcome of your diet and exercise routines, THIS is the program for YOU!

Q2: I’m pregnant OR recovering from major surgery OR have osteoporosis OR am waiting for knee or hip replacement surgery OR have limited joint mobility due to injury. Can I participate?

A2: Because this is an online group program, I am unable to provide the high level of supervision and individualization you currently require. One-on-one, personal training would be more appropriate for you right now.

Q3: I’ve never lifted weights before. Will this program be too challenging for me?

A3: No. My #40plus program is specifically designed to be accessible to a large variety of fitness levels and physical abilities. A basic program will be provided with directions for modifying exercises depending on fitness level, physical abilities, equipment available, pre-existing injuries and the amount of time participants have for exercise.

Q4: I don’t have a gym membership. Will I be able to do the workouts?

A4: Yes. Although you will need to have some basic exercise equipment to complete the workouts. See Q5 for more information.

Q5: What type of equipment do I need to have to participate in this program?

A5: Dumbbells, yoga mat, exercise tubing and a stability ball are basic requirements. Gym-goers will find options for adding other tools to their workouts, including barbells, Bosu balance trainers, TRX suspension trainers and kettlebells.

Q6: How do I register?

A6: Registration is simple. Click on any one of the ‘Click here to register now’ images on this page. You’ll be sent directly to a registration and payment form. Enter your name and e-mail address. You will be re-directed to PayPal, a safe and secure way to transfer funds online. [Note that PayPal now has the option of paying via credit card WITHOUT the need of a PayPal account. Once you’re re-directed to their site, look down the page to find the ‘pay without PayPal’ option]

Once your payment has been verified, you will receive an e-mail with links to two, online forms (a liability waiver and a Physical Activity Readiness Questionnaire) that must be completed before your registration in the course can be finalized. Additional directions for accessing the private Facebook group will also be included in this e-mail.


Q7: How will course materials be delivered?

A7: On the first day of each month (or the day before) you’ll receive an email with a link to a private page on this website. There, you’ll find download links to the month’s workout plan, the private exercise demonstration videos and a blank workout template. Weekly coaching emails will be sent out every Sunday. I pop into the Facebook group daily to give reminders, share resources and answer questions.

Q8: I’m desperate to lose weight. I’ve tried everything. Nothing seems to work. Can your program help me finally lose it?

A8: Nope. This is not a weight loss program. In my experience, women get so focused on exercising to lose weight that they never experience all the other benefits fitness has to offer. Certainly exercise can help with weight loss (and it’s a definite must if you hope to keep any weight you lose off for the longterm…), but nutrition is where you’ll need to be targeting the majority of your efforts. I’m not a nutritionist so you might be better looking elsewhere for help. If, however, you’re open to changing your mindset about exercise and creating more realistic expectations of how your body ‘should’ look as it ages, you’ll gain a lot from the program 🙂

Q9: What type of experience and education do you have that’s relevant to training 40+ women?

A9: I’ve been working in the fitness industry for 10+ years. I have certifications in Group Fitness, Weight Training, Personal Training, ‘Third Age’ Fitness and MenoFitness. I’ve completed TRX, Bosu and Kettlebell training programs.

I hold three post-secondary degrees in biology (BSc, MSc, and PhD) and have over 20 years of experience in teaching, course development, public speaking and scientific research. I’m a ‘science geek’; I love keeping up with the latest scientific research on health, fitness and weight loss.

The majority of my personal training clientele and group fitness participants are women over 40. And did I mention that I’m 50 myself? 😉



Check out what my clients have to say about working with me!

Finally! I have found it! After searching the Internet for so long, I have found the program that does all the thinking for me! I wanted a program that would choose the exercises for me. It seemed so complicated. “Don’t exercise same muscles 2 days in a row, upper body, lower body, core, cardio” etc. This program moulds to your fitness level, time commitment and equipment you have at home or the gym. What I have learned, however, is what we eat that makes a HUGE difference. I learned that calories don’t equal calories. I’ve learned to choose which calories I need each day; protein, carbs, fat, sugar etc. The group support is also empowering. These people understand! I feel educated now and have learned it bit by bit, so it is not overwhelming! I’ve learned that change takes TIME. I was so impatient! I am getting to my goals “step by step”! Thank you Tamara! ~ Brigitte S.