STRENGTH TRAINING + NUTRITION COACHING FOR WOMEN 45+ WHO ARE DONE GUESSING
Lose the weight around your middle. No gimmicks. No guilt.
Fit & Strong After 45: 30-minute home workouts built to take on the weight around your middle. Try it free for 14 days.
Sound familiar?
You work out. You try to eat well. And the weight still keeps settling around your middle. Your pants notice it before the scale does.
You're not lazy. You're not undisciplined. Your plan is outdated. More cardio and less food is the old playbook, and it doesn't work for your body after 45. Smarter strength training does.
That's exactly what my programs are built for.
Why this works when everything else didn't
Built for bodies after 45, not adapted from a 25-year-old's plan. A power move for your bones, a pelvic floor cue in every workout, a low-impact option for every jump.
30 minutes. At home. Done. No gym, no hour-long sessions.
Strength first, not punishment cardio. On a busy week, 3 strength workouts are what count.
Eat more protein, not less food. Gluten-free? My free guide was built for you.
We track your waist, not your weight. The scale lies when you're building muscle. Your pants don't.
A coach who's been there. I'm past 45 too. I had to figure this out myself.
Your workouts, in your pocket.
Everything happens in my training app: your workouts, your schedule and your progress, all in one place, wherever you are.
Beginner and Intermediate home programs, every workout under 30 minutes
Workouts scheduled in your calendar, and you can move them when life happens
Exercise demo videos, so you know exactly what to do
Log every workout and watch your strength go up
Two ways to work with me
DO IT YOURSELF, WITH MY PLAN. MY 6-WEEK HOME PROGRAM
FIT & STRONG AFTER 45:
Three strength and two cardio workouts a week, at home with dumbbells and resistance bands (plus a weekly sprint session at Intermediate). Choose Beginner or Intermediate. This program is all about training; for food, grab my free nutrition guide.
Try 14 days free, then join the 6-week program for CAD $97. You keep access for 18 weeks, so you can repeat it or take it at your own pace.
Pick your level and start free:
Beginner: you're new to strength training, or coming back after time off.
Intermediate: you already lift regularly and know the basic moves.
Still not sure which level fits? Read my guide to choosing your level
FITNESS + NUTRITION, DONE WITH ME
Private 1:1 Coaching
Want me in your corner? 12 weeks of private coaching that covers your training AND your food, built around your body and your real life, and adjusted as you go.
7 private sessions with me, plus weekly check-ins
Your own strength program and personal nutrition coaching
Messaging support, Monday to Friday
The Gluten-Free Fat-Fighting Plate After 45
FREE NUTRITION GUIDE
Gluten-free and over 45? Finally, a plan that gets it.
Training is half the story. Learn how to build meals with enough protein and fibre to fuel your workouts and keep you full, without counting every bite.
MEET YOUR COACH
Hi, I'm Réka.
I coach functional strength and nutrition together, because lifting builds the muscle that supports your metabolism and eating enough fuels it. Almost 30 years in fitness, certified in fitness, nutrition and menopause coaching. When my body changed, I changed my approach. Now I show women 45+ how to do the same.
And yes, I eat gluten-free, too.