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Menofitt, Kaysville, UT (2026)

04/03/2026

I got the sweetest compliment at the gym the other day.
The girl said “you look amazing and have so much muscle. That’s not easy for women in their 50’s to accomplish, but I see you hear everyday being consistent”

First- women don’t compliment each other enough. I’ve been guilty of this and I’m working on changing that.
I appreciated her willingness to compliment me and take notice of my hard work it really meant a lot to me!

Second- she was right. It’s not easy to put on muscle as you age. It does not happen over night. I have to fight for every bit of muscle that I have gained and work hard to hold onto what I have.
Building muscle as you age requires a plan. It’s not just lifting weights, it’s what you eat, it’s how much sleep you get and your rest and recovery.
You can’t do random workouts. You have to follow a progressive overload training program for at least 6-8 weeks.
The only way you will achieve the results you want is with consistency. I have been lifting for 10+ years and there are times when I feel lean and jacked and other times I feel soft. Our bodies are constantly experiencing change. We need to learn to work with our bodies through it!

Follow me for more muscle building tips as you age!

Happy Friday!

03/05/2026

Here is the no BS truth on what has worked for me to stay lean and strong in my 50’s!
1. CONSISTENCY
If you are not consistent with your exercise, daily steps, nutrition and managing your hormones you will not get the results you want. FULL STOP.
2. Daily movement 10k-12k steps a day.
3. Protein 100 grams of protein every day! Adequate protein provides satiety! It will keep you feeling full throughout the day.
4. Fiber maxxing 30-35 grams of fiber per day. Maxxing fiber helps with weight management, blood sugar control, improved gut health and lower cholesterol.
5. Progressive overload strength training 4-5x week
6. Hydration- 100 ounces of water daily. 50 ounces first thing in the morning.
7. Sleep 7-8 hours of quality sleep every night.
8. Targeted supplements for your bodies needs.
9. Hormone replacement therapy!
Understand the symptoms of low hormones in menopause.

This is my tried and true list. There is no magic pill or quick fix to stay fit as you age! It’s all about consistency and a plan!

01/30/2026

Balance training is crucial as we age. Falls are the number 1 cause of injury as we age.
As we age reaction time changes and muscles don’t fire as quickly.
Balance training improves
Coordination
Reflex speed
It helps your ability to catch yourself before a fall happens.

Menopause accelerates muscle and bone loss.
Estrogen plays a role in muscle strength, bone density and neuromuscular control.
When estrogen drops we lose power and stability faster.Balance training helps protect against hip fractures and fractures from falls by improving control and joint awareness.

I incorporate balance training between my lifting sets at the gym but you can do it anywhere like says in the video!

An easy tip for improving longevity!

01/29/2026

Same woman.
Very different season of life.

Perimenopause wrecked my sleep, spiked my stress, and changed how my body responded to food and training. I was guessing, under-fueling, and feeling bad about myself.

Post-menopause, everything shifted when I stopped doing random workouts and started training and eating enough protein and fiber. Managing my hormones was a game changer.

If your old approach isn’t working anymore, it doesn’t mean you’re broken.

It means your body has changed — and your strategy needs to change too.

💬 Does this feel familiar?

01/27/2026

How to support your metabolism in menopause 👇

If you’re in your 40s or 50s and feel like your body suddenly stopped responding, this is important to hear:

Your metabolism didn’t break.
Menopause changes how your body uses fuel, preserves muscle, and responds to stress.

That’s why:
• Eating less often backfires
• Endless cardio stops working
• Fat shows up in new places

What your metabolism needs now isn’t punishment — it’s support:
✔ Strength training
✔ Enough protein
✔ Recovery
✔ Consistency over extremes

Menopause isn’t the end of feeling strong.
It’s the start of training differently.

💾 Save this if you’re 40+
💬 Comment “METABOLISM” if this explains what you’ve been feeling
➡️ Follow for hormone-smart strength & nutrition

01/26/2026

I spent too long thinking something was wrong with my body or thinking well this is what happens as you age! When in reality my body was just changing due to hormones (hello perimenopause)
If you are in your 40’s and suddenly nothing works the way it used to this post is for you.

Comment “40” if you can relate!
Save this post!
Follow for hormone smart strength and nutrition guidance!

01/25/2026

Most women don’t need harder workouts.
They need better recovery, smarter nutrition, a structured lifting plan and hormone aware training.

This is what I focus on with my clients:
• Strength that supports bone@density + muscle growth.
• Protein that actually works for midlife
• Training that fits your hormones

This season of life requires a strategy that works with your lifestyle not random workouts and endless cardio sessions.

👉 Save this if you’re training in menopause. Comment “me” if you want more info about coaching!

01/23/2026

Hey 👋 I’m Karen, I am 52 and Post menopause. Through my own menopause journey I have gained a passion for helping women in this phase of life. I am now a certified women’s health & strength coach specializing in Peri and Post Menopause.

I help women who:
✔️ Are ready to commit and want results.
✔️ Build strength and confidence.
✔️ Are ready to be educated
about proper nutrition + hormone management.
✔️ understand the importance of rest and recovery
✔️ Learn to train smart! More is not always better.

You’re not broken.
Your body just needs a smarter approach, a plan and accountability.

👉 Follow for strength, nutrition, and hormone support for midlife women.

01/15/2026

This is from a women’s health coach who has been at this for 10+ years. If you are doing all the “things” and not seeing results Here are the questions I would ask you.
1. How much sleep are you getting a night? Your sleep directly influences your hormones and recovery. Less than 7 hours per night can lead to glucose intolerance. Affecting muscle growth.
2. How much cardio are you doing? Prolonged periods of endurance training lowers testosterone and increases cortisol. Leading to decreased energy and muscle loss.
3. How much protein are you eating? 1g per pound of ideal body weight as a minimum. You need this to build and preserve muscle mass. Protein increases metabolism, supports bone matrix and calcium absorption. It also improves satiety.
4. How often are you strength training? Are you implementing progressive overload?
5. How many steps are you getting per day? 10-12k a day will help with fat loss without raising cortisol.
6. How much fiber are you eating? 25 grams per day to support gut health, decrease inflammation, improve heart health and improve insulin sensitivity.
7. Nobody likes this one! You have to understand where your calorie intake is. In order to lose fat and gain muscle you need to know your macros.
8. Understand your hormones as you enter peri and post menopause. Know the symptoms and have blood work done. Fluctuating estrogen can play a huge role in how your body responds to fat loss and muscle growth. Low estrogen and testosterone need to be addressed.

It has taken me years to get where I am in my health journey and often it feels like 2 steps forward and 1 step back. Giving up isn’t the answer!

Follow .coachk for more education on midlife women’s health!

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01/09/2026

Did you know if you have had a hysterectomy with o***y removal your risk of dementia doubles due to the drastic drop of hormones. Besides HRT
Improving your grip strength makes a difference! The higher your grip strength the lower your risk of dementia.

I’m not just training my body I’m training my brain!

01/08/2026

The good lighting definitely helps but “yay” to finally seeing some muscle definition again!
Before and after my surgery I definitely experienced muscle loss. It’s taken me a year to feel like I’m back on track and seeing some gains! After having my ovaries removed the hormone loss is drastic. Your body stops producing hormones.
Even though I was already on HRT, my dose was not optimal. The form of hormones I was taking was not absorbing and I was metabolizing the hormones fast leading to symptoms. This is common if you are a highly active individual.After consulting with my doctor I decided to go back to pellets (no shade please) they deliver a higher level of hormones which my body needs to perform optimally. So far it’s been really good. There is an adjustment phase. I definitely experienced some bloating and sleep issues but that resolved after a few weeks. The only other down side is they only lasted for about 10 weeks. I was hoping for 12! Overall it’s been the best option! Keeping my hormones happy is a full time job! I’m grateful to see progress and hoping this year brings even more muscle, strength and happy hormones!

01/06/2026

Hormones suck, but we need them to live our best life! Lol! This is long but worth the listen if you are curious about HRT. I have been on this ride for over 5 years! It’s a 🎢 !

Menofitt

04/03/2026

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