Vicky Rawlings, Fit 40+

Home
United States
Huntingtown, MD
Vicky Rawlings, Fit 40+

✨I help women build muscle 💪,define their nutrition blueprint 🍒, + find self-love🧡
✨Define your strength👇

11/24/2025

If you want tight, toned arms after 40… you’ve gotta train them with intention — and that means PUSH movements.💪

Today we’re hitting triceps, chest, and shoulders → the muscles that give your arms that sculpted look. 💪

🔆Push Day Arm Workout (Gym Version)

• Overhead Shoulder Press
• Incline Dumbbell Chest Press
• Lateral Raises
• Tricep Cable Pushdowns
• Overhead Tricep Extensions

PRO TIP:
Lift as heavy as you can with good form. If the last 2–3 reps don’t feel challenging… it’s not heavy enough. 💪

That’s how we build muscle, boost metabolism, and get those sculpted arms after 40. 💥

CTA:
👉 Follow me for more workouts, protein-packed recipes, and real results for women 40+.

11/23/2025

From “hide my arms” to “bring on the sleeveless holiday dress.” 💃✨

This is the side-by-side I was scared to share… but I know someone needs it. ❤️

I didn’t change my arms with crazy workouts.
I didn’t spend hours in the gym.
And I definitely didn’t wake up one day magically toned.🙄

I lifted smart.
I stayed consistent.
I ate the right foods for my body.
And week by week… the definition came.💪

Women 40+ — your arms are NOT “too far gone.”
You don’t need to be 20. You just need a plan… and a little belief in yourself.💕

If I can do this in my 40s with dumbbells in my home gym…
YOU can too.🔥

➡️ Follow me for the real workouts + the real results.

11/21/2025

Ladies 40+, if your arms aren’t holiday-dress ready… let’s fix that in just 15 minutes! 🎄

This is the exact routine that turned my flabby arms into toned, tight arms — and yes, you can do it at home with dumbbells. 💪

Here’s your 15-minute arm burner:
1️⃣ Bicep Curls
2️⃣ Tricep Kickbacks
3️⃣ Lateral Raises
4️⃣Overhead Arnold Press

💡 Tip: Lift as heavy as you can safely — your arms will thank you later!

Do this 3x a week and watch your sleeves hug in all the right places. 💃

Follow me for more 40+ fitness tips and get your arms holiday-dress ready this week! 🎄💪

11/18/2025

not glamorous. not fun. but necessary.

today is my mammogram.💕

and I’m sharing this because…if me posting it nudges even ONE woman to schedule hers..

worth it!💕

take care of you. you matter.

p.s. I’ve got to get these gowns redesigned for us, ladies.💕

11/17/2025

If you’re trying to build your glutes the RIGHT way, this squat variation is a cheat code. 🍑

Elevating the front of your feet shifts the load back so your glutes have to do more of the work.🍑

Simple.🍑
Effective.🍑

Here’s why it works:
🍑Forces your hips to drive back = more flute activation
🍑Takes the pressure off of your quads so the b***y does the lifting
🍑Helps you sit deeper into the squat and keeps your form.

If you’ve been squatting and not feeling it where you should…this move is for you.🍑

***yday

11/13/2025

You know what still works? The basics.

I’ve been doing moves like bicep curls, push-ups, and tricep dips for years — and they’ve shaped my arms more than any trend ever could.💪

The truth is, you don’t need endless workouts to see results… just the right ones done consistently (and the right coach showing you how 😉).

💪 That’s exactly what I built into my 4-Week Arm Workout — short, simple sessions designed for women over 40 who want toned, confident arms without hours in the gym.

👉 Follow me for more classic moves that still work — and get ready, because the Black Friday drop is coming soon!

11/12/2025

Bloating, stiff joints, stubborn weight gain… sound familiar? 👋

Perimenopause can make inflammation sneak up on us — but the good news? You can fight back with food. 💪🍠

This week’s anti-inflammatory spotlight: sweet potatoes — your fall favorite that helps your body feel as good as it tastes.🍠

Follow along each week for simple, real-life tips to beat the bloat, boost energy, and feel your best again. 💛

11/11/2025

This is me at 50…

feeling all the Axl Rose emotions while driving to Whole Foods for my organic tumeric and chia seeds.

11/10/2025

Strong legs are more than just aesthetic — they’re a marker of overall health.🫶🏻

Leg muscles help maintain mobility, balance, and stability, reducing your risk of falls and injuries as you age.🏋️‍♀️

Working your legs improves circulation and metabolism, supporting cardiovascular health.❤️

Studies show people with stronger legs have lower risk of chronic disease, better brain health, and even longer lifespans.🧠

Essentially, your legs are your “power base” for living longer, healthier, and more independent.🚶‍♀️

11/09/2025

🍂 High-Protein No-Bake Pumpkin Cheesecake 🍂

Yes…this little dessert packs 30g of protein and only 200 calories — and it’s NO BAKE! 😍
Perfect for fall, your sweet tooth, and your fitness goals.

What you’ll need:
½ cup pumpkin puree
½ cup Greek yogurt
½ cup cottage cheese
1 scoop Level 1 protein (pumpkin spice or vanilla)
1 tbsp cheesecake jello
1 tbsp maple syrup
1 tsp chia seeds
Pumpkin pie spice, to taste
2 graham crackers, crushed
Whipped cream (optional 😏)

Directions:
1️⃣ Crush the graham crackers and press them into the bottom of your dish.
2️⃣ Blend all other ingredients until smooth.
3️⃣ Pour mixture over the graham cracker base.
4️⃣ Cover and chill in the fridge for a few hours.
5️⃣ Top with your favorite toppings (whipped cream, pecans, or chocolate chips!).

✨ Tips: This dessert is creamy, indulgent, and packed with protein — guilt-free pumpkin perfection!

💡 Follow me for more high-protein, low-effort recipes to keep you fueled and satisfied all season long. 💪🍂

11/05/2025

Muscle fuel never tasted so good!🍴Build this bowl, power your day, and stay on track.

Macros
495 calories
35g protein
15g fat
53g carbs

Save this recipe- it’s perfect for a leg day workout!

11/02/2025

Every week I stock my fridge with foods that make me feel unstoppable- not perfect, just thriving.🍍

Healthy habits start in the cart 🛒

Address

Huntingtown, MD

Telephone

+13015364420

Website

https://1stphorm.com/VickyRawlings, https://fitover40.app/

Alerts

Be the first to know and let us send you an email when Vicky Rawlings, Fit 40+ posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Vicky Rawlings, Fit 40+:

Want your practice to be the top-listed Clinic in Huntingtown?