https://boards.com/a/U8rSE.DVgYQN

Midlife Muscle Mentor, Lewiston, NY (2025)

07/06/2025

Girl, if your core routine still includes this crunch machine...we need to chat.

Hunching & hopping machine-to-machine in order is not a plan.

Especially if you’re a woman over 40, your body deserves way more intention than just showing up & guessing your way through a workout.

👉 One of the biggest benefits of coaching?

You remove the noise.
You stop second-guessing.
You stop wasting time.

You learn how to train smart and with purpose

a plan that’s customized for your goals, your schedule, and your equipment.

I don’t hand out cookie-cutter programs that tell you to “do 3 sets of 10” on whatever machine is open.

Nope. We train for function. Strength. Posture. Longevity. Confidence. 🔥

And oh, yeah...MUSCLE.

🛑 Take that machine where you hunch forward and “crunch” your abs.

Not only does it train your body to round forward (hello, neck + back pain), but most of us already spend all day in that position...at a desk, in the car, on our phones.

In LIFTED, I’m teaching women how to build real core strength from all angles:
✔️ Jackknife pike on a stability ball
✔️ Ball crunches done properly with breath & control
✔️ Rollouts to train that deep core & anti-extension strength

These moves challenge your stability, coordination & total-body connection.

And guess what? You don’t need a ton of time or fancy equipment.

You need a strategic protocol that evolves as you do.

This is onboarding week inside LIFTED, my signature strength and metabolism program for women 40+.

This is your chance to get a fully customized plan that gives you the framework for continued & sustainable results

💪 Want in?

Drop a 🔥 below or DM me "LIFTED," and I’ll get you the info.

You deserve to feel strong, supported & strategic. Every. Single. Workout.

WomenOver40

06/29/2025

You feel softer.
Carrying weight differently.
Weaker.
More exhausted than ever — even though you’re doing all the things.

You used to crush a workout and see results.

Now? It feels like your body’s just not responding.

In fact, it feels like it is doing the opposite, and giving you the big ol' 🖕

Instead of continuing You version 1.0 strategies, it is time for a serious upgrade to support midlife

This is your body's wake-up call

Shift how you train, fuel, and recover to unleash a body, confidence + energy output that your 20-something self would be jealous of

Why you’re not building muscle (yet):

💥 You're lifting too light.
If you’re still grabbing 5–10 lb weights for everything… you’re missing the mark. You will not get bulky. But you will get stronger, leaner, and more defined by lifting heavier with proper form, plans + progression.

💥 You're doing random workouts.
YouTube mashups, reels + group fitness aren’t a training plan. You need structure, periodization, and intention—especially in midlife.

💥 You're not eating enough.
Muscle requires fuel. Under-eating keeps you in a low energy availability state - fatigue, frump + bloating. Yeah, they’re connected to that.

💥 You're inconsistent.
On-again-off-again plans = on-again-off-again results. If you’re not consistently strength training at least 2x a week, your muscle will vanish.

💥 You're skipping phases.
You want fat loss and muscle definition? You need to EARN the right to diet by first building a solid muscle base. (No shortcut here, sis.)

💥 You're doing way too much cardio.
Cardio queens, I see you. But too much focus here without other foundational habits, you break down the very muscle you’re trying to build.

I’ve been in all of the above.
Lived in the frustration.

I’ve coached 100s of women out of this cycle.
And the solution is LIFTED.
My signature method designed for women 40+ who want to feel strong, energized, and vital again.

💫 A clear, sustainable path to the results your body can absolutely still achieve.

📩 DM me LIFTED if you’re ready to step into strong.
Or drop a 💪 in the comments if you’re done winging it and want a real conversation about what actually works.

06/28/2025

Blaming your hormones for your results is like blaming your car’s check engine light for your breakdown.

You wouldn’t cover the dashboard with a sticky note and hope it goes away—you’d get under the hood, assess, and fix the real issue.

Or hire a professional to do it

Same with your body.

Your hormones and metabolism aren’t the problem.

They are the signals.

It’s up to you to learn how to respond, not react. Not blame. Not ignore. And even more effective and efficient, access coaching and guidance to give you the tools.

-----

For a long time, I bought the mainstream message too:

That perimenopause was the beginning of the end.

That I’d have to just “accept” weight gain, fatigue, fog, belly fat, painful joints, and a tanking vitality as part of getting older.

That my best years were behind me.

(And girl, I am here to say F@CK that story.) 🙅‍♀️

The truth?

I was exhausted, bloated, and burnt out—teaching multiple classes a day, chasing sweat, confusing my muscles (and my nervous system), under-eating, and still gaining/puffy.

What I didn’t know was that my body wasn’t betraying me—it was BEGGING for something different.

And once I started learning about hormones, lifting heavy, fueling like a grown-ass woman, and supporting my stress response more proactively.…

Everything shifted.

🔥 My metabolism responded.
💪 My body composition changed.
🧠 My brain cleared.
❤️ My confidence came back online.

Because perimenopause isn’t a punishment for all the sheananigans of our 20s.

It’s a calling.

To train smarter. To fuel better. To recover harder. To grow bolder.

And I won’t lie—I may need to remind myself of all this when I turn 50 next week. 😂

But I promise you this: aging isn’t a losing battle.

When you do it with strategy, support, and the RIGHT method?

You don’t fold and sit the rest of this hand out. You go ALL IN + LIFT. 🖤

✨ Share this with your midlife bestie who needs to hear it.
✨ Drop your biggest “aha!” moment from this era in the comments.
✨ DM me, and let’s talk about the best next step to work together inside LIFTED or another coaching container.

Midlife is your best chapter yet.
Let’s make it a powerful one. 💥

XO
Ami

06/26/2025

10 years as a holistic health coach + 5 years as a group fitness instructor… and

perimenopause still knocked me on my a*s

-----

I used to think I was doing everything right.

Group fitness instructor.
Step. Bootcamp. P90X. Barre. Boxing.
Sometimes teaching 2–3 classes a day.

💦 Soaked in sweat.
🔥 Heart racing.
💪 Max 15 lb weights in hand.
📆 6-7 days a week.

Muscle confusion was the name of the game.
Never repeat a workout. Go harder. Jump higher. Keep your heart rate in the red.

But behind the scenes?

My knees were always achy or worse yet in pain.
I was underfueling and binging at night and on the weekends, making me feel shameful + stuck in the cycle of diets, perfection, obsess, binge, guilt, aim for perfection...
Exhausted.
Bloated. Puffy. Sore.
I’d pep talk myself in the restroom before teaching:
"You got this."
While my body was screaming, “Bitch, no you don't. You need to sit your a*s down and breath.”

What I didn’t know then?

Perimenopause had already pulled up a chair. Silently sneaking in with no invitation or warning.
And my old strategy was making it worse.

In 2020, I pivoted.

I hired a strength coach.
I ditched the cardio chaos and started my own training — with progressive overload, phased plans, intentional movement, and real structure.
I focused on fueling my body, upping my protein, supporting my nervous system, and addressing my hormones.

And guess what?
🔥 My body changed.
🧠 My brain felt clear.
🧘‍♀️ My joints stopped screaming.

I stopped fighting my body and started working with it.

Since then, I’ve studied, tested, coached, and refined every aspect of this shift—turning it into a repeatable method that’s changed 100s of women’s lives.

👉 That’s what LIFTED is.

A blueprint that actually works for women over 40 who are done burning themselves out on workouts that don’t deliver.

🎯 Structured strength.
💥 Strategic fuel.
🌿 Stress + recovery support.
👯‍♀️ Real accountability.

It’s not about doing more
It’s about doing what works

✨ If this hits close to home, you are exactly who I created LIFTED for.

DM me LIFTED or hit the link in bio.
We start in just a few weeks—and you don’t want to keep doing what’s not working.❤

06/25/2025

Inner chatter sound something like one or all of these:

"I am already tired and overwhelmed. I can't start something new."

"I dont have time to weigh every morsel of food."

"I am intimidated to go to a gym."

"I have literally tried everything. This won't work for me."

These thoughts aim to protect us. To keep us safe from the unknown and change.

However, these thoughts leave us massively stuck.

Stuck in a loop that’s draining your energy, costing you results, and stealing your time. Literally speeding up the aging process and intensifying it.

Those FAQs 👆 come straight from real women who felt the same way.

But they trusted me.
They committed.
They showed up.

And now they feel STRONG in their skin, CLEAR in their mind, and PROUD of their progress.

💥 LIFTED =
A blueprint. A bold decision.
A commitment to stop complaining, blaming, scrolling, ignoring, and starting over.
Stepping forward courageously to finally start DOING. Reclaiming your own identity or even boldy creating an upleveled version.

Because nothing changes if nothing changes.

And when you have the strategy, support, and someone who actually understands the midlife matrix and how to crack it—
That’s when everything shifts.

⚡ We start in 2 weeks. You in?

💬 DM me “LIFTED”
🖤 Or hit the link in bio to grab your spot.

06/23/2025

My first official foray into health & wellness?

Weight Watchers.

(Found a bunch of paper trackers when cleaning out! The fun continues...)

I had gained 50 lbs with my second son—thank you, daily ice cream obsession—and my friend had lost a ton of weight on WW. So naturally, I joined. I tracked points like it was my job… because eventually, it actually was.

I lost 36 lbs. I was hooked. Then I became a receptionist. Then a leader.

And then… I started feeling like absolute 💩.

Bloated like I was 6-months pregnant. Constant fatigue. Bathroom irregularity. Cravings. Binging. Obsessing. And zero energy.

I watched women weigh in after stripping off belts and bras like we were playing The Price is Right. Then I'd see them 10 minutes later at the grocery store with carts full of “cheat day” crap.
The goal wasn’t health. It was to beat the scale.

We were all doing mental gymnastics, obsessing over 1-point bars and low-cal snack packs loaded with chemicals, instead of actual nutrition.

I had the largest bag of Splenda at the bottom of my pantry. whonremembers Hungry Girl recipes?

But eventually, my body? She wasn’t having it.
She screamed for change.

That was the spark. I pivoted hard.
➡️ Whole foods.
➡️ Healthy fats.
➡️ No labels, no fake-ass ingredients.
➡️ Eventually, removing gluten + dairy to heal inflammation.

It worked. Until it didn’t.

In my 40s, the rules shifted again.

Hormones changed. Sleep became elusive. Stress compounded. What once worked stopped working—and I didn’t cling to the dogma. I EVOLVED.

What got you results in your 20s will NOT carry you through your 40s and 50s. And if you’re still chasing points, cheat days, diet soda/cake mix drudgery, or one-size-fits-all plans…

It’s time to stop.

🎯 That’s why I created LIFTED.

A program built to grow with you.
To adapt, to evolve, to support your physiology NOW—not what it once was.

Drop a 🧾 if you were a WW girl like me…
…and tell me the wildest thing you did to keep that lifetime status.

Ready to stop living in diet déjà vu and actually FEEL GOOD in your skin again?

Let’s f@cking do this.

🔗 DM me “LIFTED” or tap the link in my bio..

No more Fiber One bars either! 😝😂😆

06/20/2025

"Are you a consumer or a creator?"

Read this question earlier in the week. Stopped me in my tracks.

How often do we just consume?

Scroll. Numb out. Netflix. Survive. Put it off until next week or next month or next year. Or maybe not even consider a goal or see possibility.

Accept the job. Accept the body. Accept the lack of energy, vitality, spirit. Accept aging with the resignation of inevitable suckiness.

Accept f@cking stagnancy or just a slow, steady decline.

vs

Create. Authentically share. Step out of comfort. Try something new. Read. Connect. Learn. Evolve. See opportunity.

Truly thrive in body, mind and soul.

In midlife...

You likely do not have a knowledge problem.

You know strength training matters.
You know protein is important.
You know random workouts and low-cal days aren’t working anymore.

But KNOWING and DOING are two very different beasts.

And 40+ doesn’t reward dabbling. Procrastinating. Half-assery.

It rewards consistency, strategy, and support.

💥 You can use an online calculator to get a protein target.
But do you know how to hit it with food you actually like? In a realistic, simple way that fits your schedule?

💥 You can find a workout on YouTube.
But do you know how to progressively overload, adjust for hormonal shifts and recovery, and prevent injury?

💥 You can start over on Monday.
But do you know how to pivot when life smacks you with stress, schedule shifts, or zero motivation?

That’s where LIFTED comes in.

My proven method.
Your game-changer.

Let’s take a client example:
A fairly dialed-in client thought she was getting “plenty” of protein. Once we tracked her days for a week, she was averaging 65g. She needed a minimum of 110g.

We broke it down meal by meal. I gave her creative, easy food swaps. Practical tweaks. 💪🏼

----

Train for muscle-building.
Eat for metabolism.
Recover for powerful fat loss results.
Support for days when you feel like giving up.

It’s not just about knowing what to do.

It’s about having a method, a map, and a mentor to make it happen.

----

👊🏼 Ready to stop watching and start DOING?

Drop a 🔥 or DM me “CREATE,” and let’s get you in the ROOM.

06/18/2025

I think we can all agree 2020 was A LOT.

For me, in less than 2 months:
my business was forced to close down
my mom went into the hospital for a sprained ankle and died in a rehab center 5 weeks later
my father-in-law was diagnosed with two forms of cancer
my social, outgoing, athletic teen boys were navigating homeschooling
I was doing multiple workouts a day to film content for the new online platform
I was taking care of an apartment + paperwork

all while managing massive grief and guilt around my mom’s passing.

And, oh yeah….I was in the throws of perimenopause, but did not even know it.

I felt puffy, inflamed, achy, tired AF and anxious. Even as an experienced health & wellness coach.

—

Something I learned about a woman’s midlife body that I wish I had known then….

We become WAY LESS stress resilient.

As estrogen fluctuates and declines, your body, in its infinite wisdom to create balance, increases cortisol - another anti-inflammatory hormone.

Not inherently a bad thing if you are proactively managing your stress and addressing your nervous system regulation … and maybe not living through a p@ndemic.

Think of your stress capacity like a bucket. And that bucket gets smaller 40+.

Stress gets poured in … emotional, family, work, toxins, overtraining, chronic dieting, hectic schedule, not sleeping, lack of boundaries, all of it.

Over time, the bucket begins to overflow and then spill out everywhere. Cortisol is pumped out even more. Your adrenals get tired and have to steal progesterone - your calming hormone.

All of this leads to a metabolic shift. Muscle breakdown. Fat storage, especially in the belly and back. Sugars dysregulated. Inflammation increases. And a vicious cycle ensues.

You start not recognizing your body.

Like me. My bucket was a f@cking flood.

This is when I invested in a coach. Started progressive, overload phased strength training. Nourished with strategy, not starvation. And dove into all things perimenopause.

And my body composition and symptoms improved. And with consistency - actually UPLEVELED over time!

Would love to hear from you! Comment below if you have a similar story.
XO
Coach Ami

Midlife Muscle Mentor

07/06/2025

06/29/2025

06/28/2025

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