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Join our Body Reshape Class designed for women over 35 who want to transform their bodies. Our class incorporates strength training, nutrition tips, and mindset coaching to help you burn fat, build muscle, and gain confidence.

Experience a complete transformation with our coaching service. This comprehensive offering combines personalized fitness plans, shapewear guidance, and emotional healing strategies to help you achieve your body and lifestyle goals.

Our Curves Fitness Plan is a specialized fitness program for women over 40, focusing on building muscle, improving posture, and embracing your natural curves. With expert guidance and tailored workouts, you'll feel stronger and more confident.

It’s Never Too Late to Build Legs. Age is a 3 letter word. Let me tell you something: if you’ve got a body, you can build it. Age is not your excuse. Age is your advantage. You’re wiser. You’re tougher. And if strangers told you it’s not possible? Good. Prove them wrong. Step 1: Get Your Mind Right Before you ever touch a weight, you have to decide: “I’m going to build these legs whether they believe in me or not.” Forget what the crowd says. The crowd doesn’t live your life, you do. Your belief system is your blueprint. You think small, you stay small. You believe you can grow? Then get under the bar. Step 2: Start with the Basics You need a plan and execute . You need consistency, form, and fire. Here’s your starter plan, 2–3x per week: 1. Squats – 3 sets of 15 2. Stationary Lunges – 3 sets of 10 each leg 3. Romanian Deadlifts (dumbbells) – 3 sets of 12 4. Step-ups on a bench or box – 3 sets of 10 each leg 5. Calf Raises (hold something for balance) – 3 sets of 20 Take your time. Rest. Focus on feeling the muscles. Don’t rush. Legs grow when you own every rep. Step 3: Train Like You Mean It When you train legs, it’s not just about looking better. It’s about building strength, stamina, and power. You’ll feel it in your walk. In your posture. In your mind. Step 4: Eat for Growth Protein is your best friend. Aim for at least 1 gram of protein per pound of bodyweight. Eat clean. Fuel your muscles. Legs don’t grow from lettuce. They grow from protein, power, and patience. Step 5: Repeat Until the Doubters Shut Up There’s no finish line. You don’t quit because it’s hard. You keep going because you’ve decided who you want to be. Now go show the world what a 48-year-old badass with unstoppable legs looks like. Consider Professional Guidance If you're feeling overwhelmed, consider working with me as a coach. I can guide you with your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal plan and workout plan, click here . Your dream body is within reach!

Let me tell you straight: building muscle isn't magic. It's not for the lucky. It's for the consistent. The focus. The ones who show up even when they're tired, bloated, or doubting themselves. Muscle is earned with reps, meals, and rest, not just willpower. Step 1: Lift Smart and Push Hard.  You've got to challenge your body to change it. That means real work—squats, pushups, hip thrusts, rows—movements that make your whole body show up. Start light, focus on form, then gradually increase the weight. That's how you grow. Don't just "work out"—train like you mean it. Step 2: Feed Your Muscle, Not Your Excuses.  You can't build a body on wishful thinking. Muscle needs fuel—protein for rebuilding, carbs for energy, fats for your hormones and brain. I eat what works. I follow a plan that builds results, and I still make room for fun. But I track . Because if I don't know what's going on, I can't complain about what's not coming out. Step 3: Recovery = Growth. You don't grow during the workout. You grow after it. Sleep 7–9 hours. Take rest days seriously. No shame in recovery—it's a strategy. That's how your body builds new muscle. Step 4: Commit or Stay Stuck . Don't expect results if you're only halfway in. Muscle takes time. However, if you're willing to be consistent and show up even on the tough days, you'll become stronger. You'll feel unstoppable. No one can do this for you. But if you give your all, I promise—it will pay off. Let's build the body you've always known was in there. One rep, one meal, one day at a time. Consistency is key. Stick to your plan, and results will follow. The Importance of a Support System Having a support system ( my Facebook group) can make a world of difference in your weight loss journey. Surround yourself with friends, family, or fitness groups that encourage you. They can help keep you accountable and motivated, especially during tougher days. Consider Professional Guidance If you're feeling overwhelmed, consider working with me as a coach. I can guide you with your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal plan and workout plan, click here . Your dream body is within reach!

Establishing a Calorie Deficit To lose weight, you must consume fewer calories than your body burns. This is known as a calorie deficit. A moderate deficit of 15-20% is effective and sustainable. For a woman weighing 180 pounds: Estimated Maintenance Calories : Approximately 2,000–2,200 calories per day (depending on activity level) Target Caloric Intake for Weight Loss : Around 1,670–1,700 calories per day This deficit should result in a weight loss of about 1–1.5 pounds per week, which is considered safe and sustainable. Macronutrient Distribution Balancing your macronutrients—proteins, carbohydrates, and fats—is crucial for fat loss and muscle preservation. I use the 1st Phorm app. You can download and add me as your advisor (Karinarabinfit). The app costs $29.99 per month with an advisor, or $19.99 per month without one. Recommended Macro Split: Protein : 30–35% of total calories Carbohydrates : 40–45% of total calories Fats : 20–25% of total calories For a 1,670-calorie diet, this translates to: Protein : Approximately 168 grams Carbohydrates : Approximately 130 grams Fats : Approximately 50 grams This macronutrient distribution supports muscle maintenance and provides sufficient energy for workouts. Food Choices Matter Selecting nutrient-dense foods will help you stay within your calorie goals while meeting your nutritional needs. Protein Sources: Lean meats: chicken breast, turkey Fish: salmon, tuna Plant-based: tofu, tempeh, legumes Dairy: Greek yogurt, cottage cheese (assuming you're not getting inflammation) Eggs and egg whites Carbohydrate Sources: Whole grains: brown rice, quinoa, oats Vegetables: broccoli, spinach, kale Fruits: berries, apples, bananas Legumes: lentils, chickpeas Fat Sources: Healthy oils: olive oil, avocado oil Nuts and seeds: almonds, chia seeds, flaxseeds Fatty fish: salmon Exercise Routine for Effective Weight Loss Combining strength training with cardiovascular exercise enhances fat loss and muscle preservation. Strength Training: Aim for 4 –5 sessions per week. Focus on compound movements, such as squats, shoulder press, and lat pulldown. Cardiovascular Exercise: Incorporate 2–3 sessions per week of moderate-intensity cardio, such as brisk walking, cycling, or swimming. Flexibility and Recovery: Include stretching or yoga sessions to improve flexibility and aid recovery. Final Tips for Success Staying on track can be challenging. Here are some final tips to keep you motivated: Stay Hydrated : Drink 100 oz of water throughout the day to support your metabolism and overall well-being. Monitor Progress : Track your food intake and workouts to stay accountable for your goals. Get Adequate Sleep : Aim for 7–9 hours of quality sleep per night. This is crucial for recovery. Stay Consistent : Consistency is key. Stick to your plan, and results will follow. The Importance of a Support System Having a support system ( my Facebook group) can make a world of difference in your weight loss journey. Surround yourself with friends, family, or fitness groups that encourage you. They can help keep you accountable and motivated, especially during tougher days. Consider Professional Guidance If you're feeling overwhelmed, consider working with me as a coach. I can guide you with your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal plan and workout plan, click here . Your dream body is within reach!