Eve Overland Fitness

You can’t out-train undernourishment. 💛

Carrie Underwood's trainer Eve Overland Fitness knows fitness starts with health first.

Your body needs real nutrition to perform, recover, and keep showing up strong. HiNote makes supporting that foundation simple every single day.

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“Lift heavy.”

It’s the advice every woman gets when she asks how to build muscle.

And it’s almost completely useless.

Heavy for me is someone else’s warm up.

Heavy for you is somebody else’s “I can’t even lift that.”

So how the hell are you supposed to know if you’re lifting heavy enough?

Here’s something most women don’t know and need to:

Between 30 and 80, you lose 3 to 5% of your muscle mass every single decade.

If you’re not actively building muscle after 30, you are losing it.

Strength training 2 to 3 days a week isn’t optional anymore.

It’s the thing that burns fat, builds lean muscle, and keeps your metabolism alive as you age.

So how do you know if your weight is actually heavy enough for you?

Pick a weight you can do for 8 to 10 quality reps.

🏋️‍♀️The first 5 to 8 should feel solid and controlled.
🏋🏻‍♀️The last 2 to 3 should be a real push — with your form still in check.

Not sure where to start? Try this:

Grab a set of dumbbells. Do 12 reps. Finished all 12 easily?

Go up.

Couldn’t quite hit 12 but got 10 clean reps? Stay there.

Once you’re consistently hitting more than 10, go up again.

And please — stop underestimating yourself. You are stronger than you think, especially in your lower body.

Master your form first. Then go for it.

Three signs you need to add weight:
▸ You’ve been using the same weights for weeks, months, sometimes years. And you use the exact same dumbbells for every exercise. If you can shoulder press a weight for 15 reps, you should never use it for a set of 8. Ever.
▸ You’re flying through 4 sets with no rest, holding a full conversation between reps.
▸ Your face never changes during your last few reps. If it’s not hard, it’s not heavy.

Progress is built week by week, not overnight.

Put in the work. It’ll show.

strongnotsmall strengthswitch

Problems? Nope. Just endorphins.

Call it what you want but you can’t sneak a burpee by me.

Your body is asking for something different now, and it’s worth listening.

5 things I stopped doing in the gym after 40:

1. Hours of cardio
2. Light weights for endless reps
3. Training until I can barely walk out
4. Skipping warmups
5. Treating rest days like they’re optional
The goal isn’t to punish your body. It’s to build it.

Which one are you still doing? Drop a number below.




Cut through the clutter with one app to move, eat and feel better.

It's all here for you in the HiNote Life app - Powered by fit52:
✔️ Workouts guided by Carrie Underwood and Eve Overland Fitness
✔️ Recipes that make eating well simple
✔️ An easy-to-use food journal
✔️ A community of 500,000+ to keep you motivated

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