Living Bolder Fitness for Women Over 50

Once a dancer, always a dancer!💃🏻

FOLLOW Menopause Fitness Coach for no filtered, zero BS fitness and nutrition advice for off-center GenX women!

Spotify is one of my rabbit holes. Making fun, curated playlists are my jam.

Anyone else bust into spontaneous dance breaks?

What are your favorite tunes that get you moving? Drop them below!👇🏼

Hey there, I’m RITA! 👋🏼

I’m a personal trainer + nutrition with 15 years experience working with women in midlife. And at 61 years old, I’m navigating this stage of life right along with you.

If you’re a woman over 50 who wants to get stronger, build muscle, improve your body composition, stay active— and you prefer no BS advice over trends and fads… definitely hit follow Menopause Fitness Coach.

As a former boutique fitness studio owner, I now coach midlife women both online and in person.

I’m also a wife, proud mom to a grown son (my heart), and dog-mom to a sweet, beautiful, bougie Doodle! 🐶

What you WON’T find here… affiliate code overload, cortisol fear mongering, gate-keeping, or the latest fitness + nutrition trends (I put bananas in my smoothies, thank you lol).

I share practical, actionable advice to help women 50+ build muscle, strength, improve body composition, and stay active and independent for decades to come.

I’m also an early GenX-er, former New Yorker and punk ballerina, and alt-80’s music lover who dishes it straight… with a sense of humor and an f-bomb here and there. 💣😉

[Check out my recent very unexpectedly viral reel on drinking in fields in the 80’s… 14.8M views and counting! 🤣]

If this sounds like your jam, I’d love to have you hang here with me!

WELCOME!

P.S. If you’re just getting started with strength training, I have a week of workouts that’s 100% FREE to download (strength, mobility, cardio…all follow-along workouts 30 min or less)

Comment “GENX” and I’ll send you the link (you’ll probably need to follow me first so I can DM you)🤩

Looking for glute gains like I’m tracking a package. 👀🍑

👉🏼FOLLOW Menopause Fitness Coach for relatable, no BS fitness advice for women 45+.

Unfortunately, muscle growth doesn’t show up like Amazon Prime.

It takes months (even years) to build muscle and change your physique.

Intention. Effort. Progression. Repetition. Consistency. Patience.

Plus supportive nutrition and adequate recovery.

That’s not at all meant to sound discouraging… just realistic.

The time is going to pass anyway. And if you’re NOT lifting, you’re losing muscle.

So no more worries about bulking up, k? No one ever turned into a bodybuilder by accident, lol. (And besides, after 40 or so, you no longer have the hormone profile for that).

If you’re not lifting, START.
If you are lifting, KEEP GOING.

COMMENT 🍑 and I’ll send you 5 FREE workouts to get you rolling.

The 2 Things:
1️⃣ WALKING
2️⃣ STRENGTH TRAINING

Let’s break it down 👇🏼

🚶🏻‍♀️ WALKING
Aim for 8K steps per day (more if you want). Not there yet? Just start where you are and try to increase by 200 steps each day.

☀️ If possible, get outside for your walks. If it’s blazing hot and humid (like it is here in FL!), invest in a walking pad.

Walking helps manage blood sugar, reduce stress and cortisol levels, and improve digestion.

💪🏼 STRENGTH TRAIN 2-3x per week.

Most of my clients tell me they want to look more “toned”.

Well, that toned look comes from adding muscle + decreasing fat. You build muscle by lifting weights implementing progressive overload.

Women tend to underestimate how much muscle they need to get the look they want. Bottom Line: you need more muscle.

Here’s how I’d break it down:

🏋🏻‍♀️ Lift 2-3 days, either:
✔️ 2 full body days
✔️ 3 full body days
✔️ lower, upper + full body

If you’re doing full body workouts, be sure to schedule them 48 hours apart to allow for adequate recovery (👈🏼 vital).

You don’t need eleventy billion different exercises. 4-6 per session is enough.

You don’t need fancy choreographed circus moves. Focus on compound exercises that target your major muscle groups.

Stop program hopping! Stick with ONE program for a minimum of 4-6 weeks. I personally prefer 6-8 weeks.

✅ AFTER you’ve locked in walking + lifting, you can sprinkle in some Zone 2 cardio or cardio intervals (like HIIT or SIT). Keep cardio sessions short, and infrequent.

I do all 3, plus some mobility work. At age 61, I am fitter + stronger than I was in my 30s or 40s, so I know this works.

I truly believe that this formula:
(1) Lift Weights
(2) Walk 8K steps a day
(3) Zone 2 cardio
….paired WITH proper nutrition and adequate recovery leads to optimal results! ✨🏆

Start with walking + lifting, and lock in those 2 first.

Hope this helps! Any Questions?