Vicky Rawlings, Fit 40+

Vicky Rawlings, Fit 40+ ✨I help women build muscle 💪,define their nutrition blueprint 🍒, + find self-love🧡
✨Define your strength👇

Need a lunch that actually fuels your workouts and keeps you full? This is my go-to training day power bowl! 🥗It’s balan...
08/26/2025

Need a lunch that actually fuels your workouts and keeps you full?

This is my go-to training day power bowl! 🥗

It’s balanced, nutrient-dense, and tastes amazing:

Chicken Power Bowl
🍗Chicken = recovery fuel
🍚 Rice = steady energy
🥑 Avocado + olive oil = healthy fats to keep you satisfied
🥦 Veggies = fiber + micronutrients

⚡ Macros: 30–35g protein | 35–40g carbs | 15–20g fat

Save this post so you’re never stuck wondering what to eat on training day again!

08/20/2025

You crushed your workout… but you’re still sore days later? 😩

That used to be me—until I started taking my post-workout nutrition seriously.Here’s what I do every single time I lift weights (especially over 40 👏):

✅ Phormula-1 (fast-digesting protein)

https://1stphorm.com/products/phormula-1/?a_aid=VickyRawlings

💥 It rebuilds muscle, restores energy, and reduces soreness

No more dragging the next day. No more wasting your workout gains.

➡️ Want help picking a flavor or figuring out what you need?

DM me “Recovery” and I’ll walk you through it!

Not just gym strong—real life strong.

This is why I train.

What’s yours? 👇

Save this for your next training day! 🔖Fueling your body before you work out makes all the difference—especially when yo...
08/12/2025

Save this for your next training day! 🔖

Fueling your body before you work out makes all the difference—especially when you want energy, endurance, and better results.

Here are my Top 3 Pre-Workout Foods
(I eat them at least 1 hour before training):

🥣 1. Oatmeal + Fruit
Slow-digesting carbs that power me through even the toughest sessions. I love topping mine with cinnamon or berries.

🍌 2. Rice Cakes + Nut Butter + Banana
Fast carbs + healthy fats + potassium = steady energy and zero crash.

🍠 3. Roasted Sweet Potato
My go-to before leg day. Complex carbs and potassium to fuel performance and support recovery. I usually sprinkle with sea salt or cinnamon.

✨ PRO TIP: Eat your pre-workout fuel 60–90 minutes before training for max energy without feeling too full.

👇 Save this post so you’re never stuck wondering what to eat before a workout again!

Follow me on Instagram:.fit40

08/11/2025

🧠 Core in 15 Minutes
No gym. Just dumbbells + smart moves. Heavy. Controlled. Effective.

🔥 Superset 1:
– Dumbbell Toe Taps (Reverse Crunch to Tap Heels)
– Half-Kneeling Rotational Dumbbell Press

🔥 Superset 2:
– Weighted Sit-Ups with Slow Negative
– Body Saw in Forearm Plank

10-15 reps | 3 sets

Build strength, definition, and real core power.
You don’t need fancy machines—you need focus, form, and a fire playlist 🔥

📅 New swap every Monday right here.

08/08/2025

I don’t just do bent-over rows to build my back…

I do them so I can lift staging boxes packed with decor without thinking twice 💁‍♀️

Because strength doesn’t stop at the gym—it shows up in real life.

If you’re working out to feel strong in everyday life too, drop a 💪 in the comments!

Or tell me—what’s your reason?

08/07/2025

✨ Guilt-free cheesecake that’s packed with protein? YES PLEASE.

Save this one—you’ll be making it on repeat. 🫐

High-ProteinCheesecake
(makes 4 mini cheesecakes)

🧀 1 cup cottage cheese
🍦 5 oz vanilla Greek yogurt
🥚 1 egg

➡️ Blend everything until smooth
➡️ Pour into 4 ramekins
➡️ Place ramekins in a water bath
➡️ Bake at 350°F for 20 minutes
➡️ Let cool, then refrigerate for at least 2 hours
➡️ Top with your favorite toppings – I used blueberries + honey 🍯

It’s creamy, dreamy, and doesn’t derail your nutrition goals.

Tag a friend who needs this recipe, and follow me for more high-protein desserts that actually taste amazing! 💥

Sweet tooth hitting hard lately?🍪These are my top 3 high-protein desserts that won’t wreck your nutrition blueprint—but ...
08/05/2025

Sweet tooth hitting hard lately?🍪

These are my top 3 high-protein desserts that won’t wreck your nutrition blueprint—but will keep those cravings in check.

💥No boring snacks here. Just treats that taste like a cheat… without being one.

Which one do you think I’m sharing on Thursday?

🍰 Cottage Cheesecake
🍫 Energy Balls
🥜 Salted Peanut Butter Pudding

Follow me for the recipe drop this Thursday + more protein-packed inspo every week.

08/05/2025

🍑 Lower Body in 15 Minutes
Push/Pull Supersets — no gym required.
Lifting as heavy as you can with good form.

🔥 Superset 1:
Dumbbell Goblet Squats
Dumbbell Romanian Deadlifts

🔥 Superset 2:
Dumbbell Hip Thrusts
Sumo Squats with Dumbbell

2–3 rounds | 6–8 reps.

All from home.

You don’t need fancy machines—you need commitment, good form, and a solid pair of dumbbells.

📅 New swap every Monday right here.

This week didn’t look like progress…But it was.I had to make the most difficult decision to place my brother in hospice ...
08/01/2025

This week didn’t look like progress…But it was.

I had to make the most difficult decision to place my brother in hospice care.

It’s been one of the hardest weeks of my life.

I didn’t workout for physical results.
I moved to hold my heart together.

This is what real transformation looks like.
Not always visible, but always powerful.

Grief, healing, consistency, grace.

Just keep going.

If you’re moving through something hard right now, I see you.

This is your reminder:
You don’t have to crush it. You just have to keep walking.

07/31/2025

At this stage in life, I’m just trying to:

✔️ Keep my hormones from hijacking my mood ✔️ Sleep through the night (just once, please) ✔️Figure out if it’s hot in here… or just me 🔥

If you’re in your 40s or 50s and feel like your body’s suddenly running on vibes and protein powder, you’re in the right place 💁‍♀️💪

👉 Follow me for more midlife shenanigans, hormone humor, and real talk about staying strong, sane, and a little sweaty 😅

07/30/2025

💪 Upper Body in 15 Minutes

Push/Pull Supersets — no gym required.
Lifting as heavy as you can with good form.

🔥 Superset 1:
Dumbbell Chest Press
Bent-Over Row

🔥 Superset 2:
Overhead Dumbbell Tricep Extensions
Hammer Curls

2–3 rounds | 6–8 reps.

All from home.

You don’t need fancy machines—you need consistency and a pair of dumbbells.

📅 New swap every Monday right here.

Address

Huntingtown, MD

Telephone

+13015364420

Website

https://www.vrgrecommends.com/fit40-sculptyarms

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