Julia Comodo

Sorry to break it to you — if your breakfast is cereal and your lunch is a sandwich, this is not serving your body after 40.

When your weight starts shifting, this is the first place I look with every client.

Time to rethink.

Breakfast — aim for 30 to 40g of protein to start your day:

— 2 whole eggs plus 1 cup of egg whites scrambled — make an omelette with spinach, mushrooms around 30g protein
— Scrambled tofu with nutritional yeast and spinach — around 25g protein
— Whey protein smoothie with berries and banana — around 30 to 40grams protein if you use 2 scoops
— Greek yoghurt with a scoop of protein powder — around 32g protein

Lunch:

— Grilled chicken breast with a big mixed salad — around 40g protein

— Tuna with rocket, cucumber and olive oil — around 35g protein

— Prawns with greens and avocado — around 30g protein

Two meals. Over 70g of protein already done before dinner.

This is exactly how I structure nutrition inside the Odara Fitness app — specific to your body, your goals, and what actually works after 40.

This is what a weekly protein top up looks like in my trolley .

Eggs, egg whites, salmon, turkey, ham, cottage cheese, tofu.

Nothing complicated. Nothing fancy. Just the basics that keep me hitting 30 to 40g of protein per meal, every day.

You do not need a perfect diet.
You need the right staples in your fridge consistently.

First step : Make it easy for yourself

Want to know exactly how to use these throughout your week?

Send me a message.

Your protein needs after 40 are not the same as your 20s. They are higher.

In your 20s you could get away with around 1g of protein per kilo of body weight. After 40, you need between 1.6 and 2g per kilo, every single day.

Why? Because as we age, our muscles become less responsive to protein. You need more of it to get the same signal to grow and repair.

What this looks like in real life: a 70kg woman needs between 112 and 140g of protein daily. Most women over 40 are hitting less than half that.

The result is muscle loss, fatigue, and a slower metabolism.

This is exactly what I build into every program inside the Odara Fitness app — your protein targets, your goals, your body.

If you want to know more about my program and training drop a comment below.

To my soulmate my partner in crime: have the Best Birthday !🥳 Here’s to many more adventures, fun and laughs and to more time with friends & family surrounded by love and good health . Let’s continue exploring this big world and the magic and mysteries of life together. I love you 😻

Why Strength and Cardio Work Best Together

You might think you have to choose: “Do I lift weights, or do I do cardio?”

The answer is — your body thrives when you do both.

Why strength matters:

Builds muscle and tones your body

Supports bones and joints (prevents injuries)

Makes everyday movements easier

Boosts metabolism

Why cardio matters:

Strengthens your heart and lungs

Improves energy and endurance

Helps with fat loss and circulation

Supports recovery

The best part: They actually help each other.

Stronger muscles protect your joints during cardio

Better cardiovascular fitness lets you train harder with weights

Combined, they improve balance, posture, and overall health

You get stronger, leaner, and more resilient

That’s why my 12-Week Coaching Program always includes both:
smart, progressive strength work and purposeful cardiovascular sessions — so your body adapts safely and efficiently.

If you’ve been focusing on one and ignoring the other, your results are slower than they could be.

💡 Real change comes from consistency, not extremes.

Why Doing the Same Workout Stops Working

If you’ve been doing the same type of workouts for months (or years) and feel stuck, it’s not because you’re doing something wrong.

Your body has just adapted.

That’s why good training isn’t random — it’s done in phases.

There are times when we lift heavier weights for fewer reps, and times when we lift lighter weights for more reps. Both are important.

This is especially important for women who’ve spent years doing the same style of training and wondering why their body stopped changing.

Heavier weights, fewer reps help you:
• get stronger
• feel firmer and more toned
• support bone health
• boost your metabolism

Lighter weights, more reps help you:
• improve endurance
• support fat loss
• move better and feel less stiff
• build confidence with movement

The mistake is doing only one style all the time.

Your body responds best when training is planned and varied, not harder and harder every week.

This is how I structure training in my 12-Week Coaching Program — so your body keeps responding, and you don’t feel burnt out or bored.

If you’re training consistently but not seeing changes, it’s usually not effort that’s missing.

Its structure.

Ready or Not

You don’t have to feel 100% ready.
You just have to be willing to start.

If you want support, structure, and accountability for the next 12 weeks —
My coaching is open now.

I’d love to work with you.

👉 Apply now