Podcast
Becoming Her: Fitter, Better and Stronger Over 40
Welcome to Becoming Her: The Fittest and Healthiest 40+ You, where we explore the mindset shifts, nutrition strategies, and fitness tactics that will help you build lean muscle, lose fat, and feel strong, confident, and empowered over 40. Hosted by Shauna, the founder of Becoming Her Fitness and a women’s fitness coach dedicated to helping women over 40 transform their bodies and their lives. Her mission is to empower women over 40 to feel incredible from the inside out, because it’s never too late to become the healthiest, strongest version of YOU!
- Fitness chart
- #118
- Episodes
- 101
- Releases
- Weekly
- Typical length
- 12 min
- On air since
- 2024
- Latest episode
- 2 days ago
Episodes
101 episodes, newest first
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13 min
EP 102: 5 Fitness Mistakes That Kept Me Soft & Stuck After 40
Show notes
I thought I was doing everything right, but I still wasn’t getting the body I wanted. At 40, I completely changed my approach. Now, at 47, I have my best physique while eating more and working out less.
In this episode, I’m sharing five fitness and nutrition mistakes that kept me soft and stuck, what I do differently now, and how you can make these shifts too.
If you’re working hard but still not seeing the changes you want, this episode will help you see where your effort could be better spent.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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12 min
EP 101: Why Eating Less STOPS Working After 40
Show notes
If you’re over 40, training hard, eating less and still not seeing the lean, defined body you want, another calorie cut may not be the answer.
In this episode, I’m breaking down three surprising things that can happen when you stop chronically dieting and start properly fueling your body — including why you may actually look leaner, why future fat loss can become easier, and why your energy, digestion, training, recovery and overall health can improve.
We’ll also talk about why the next few months may be the perfect time to spend a season at maintenance, focus on building muscle and create more calorie runway before your next fat-loss phase.
This episode is especially for the woman who has spent years bouncing between low-calorie diets, low-carb plans, Weight Watchers, Optavia or the next approach promising that eating less will finally get her lean.
Fat loss has a time and place. But your best body over 40 also needs seasons of building.
WORK WITH ME
1:1 Coaching: www.becomingherfitness.com/online-coaching
Soft to Sculpted Over 40 Mini Course: www.becomingherfitness.com/softtosculptedsalespage
Watch next: 3 Phases to Get Lean & Stay Lean Over 40
https://youtu.be/MtunbTSUXw8If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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18 min
EP 100: 5 Boring Habits That Keep You Lean After 40
Show notes
If you’re over 40, working out hard, eating healthy, and still not seeing the lean, defined body you want, you probably don’t need to do more.
You may just need a better strategy.
In this video, I’m sharing the 5 simple habits that have helped me stay lean, strong, and fit at 47 without constantly dieting or spending my life in the gym.
We’ll talk about why walking can be more useful than piling on more cardio, why repeating the same strength program matters for building muscle, how I simplify nutrition by prepping and repeating meals, why I cut back on alcohol, and why sleep has become a non-negotiable.
These habits aren’t flashy, but that’s exactly why they work.
If you’re tired of doing all the things and still feeling stuck, start here.
LINKS:
Apply for 1:1 coaching here:
[LINK]Strong By Shauna membership waitlist for structured workouts, easy food tracking, monthly support calls, and community:
[LINK]Walking Pad:
Free Hormone Consult:
Subscribe for more fitness, nutrition, metabolism, and body-composition strategies for women over 40.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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11 min
EP 99: 3 Phases to Get & Stay Lean Over 40
Show notes
If you’re over 40, eating less and working harder but still not getting the lean, defined body you want, another fat-loss phase may not be the answer.
In this episode, I’m breaking down the 3 phases I use with women over 40 to improve body composition, build muscle, support metabolism, and make fat loss easier to maintain:
BUILD → REVEAL→ MAINTAIN
You’ll learn why years of dieting can leave you maintaining on fewer calories, why muscle becomes even more important after 40, what happens during each phase, and how to figure out where YOU should start.
I’ll also walk you through one of my client’s transformations so you can see exactly how we used all three phases to take her from chronically dieting to eating more, getting stronger and completely changing her body composition.
RESOURCES:
→ Calculate your calories: https://www.becomingherfitness.com/calorie-calculator
→ Learn how to reverse diet: https://www.buzzsprout.com/2433590/episodes/16383801
→ Soft to Sculpted Over 40 Mini Course: https://www.becomingherfitness.com/softtosculptedsalespage
→ Apply for 1:1 Coaching: ttps://www.becomingherfitness.com/online-coaching
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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14 min
EP 98: Why Losing Weight Isn’t Giving You the Body You Want After 40
Show notes
If you’re over 40 and you’ve been focused on losing weight but still don’t feel lean, strong, or defined, the problem may be that you’re chasing the wrong goal.
In this episode, I’m breaking down the 4 biggest shifts that changed my body after 40, including why weight loss and fat loss are not the same, why body composition matters more than the number on the scale, why muscle is so important, and why I stopped using workouts just to burn calories.
You’ll also learn why I stopped trying to lose weight all year and started using intentional phases for fat loss, maintenance, and building muscle instead.
If you’re tired of dieting, doing more cardio, and still not getting the body you want, this will help you understand what to focus on instead.
👉 Soft to Sculpted Over 40 Mini Course: https://www.becomingherfitness.com/softtosculptedsalespage
👉 Apply for 1:1 Coaching: https://www.becomingherfitness.com/online-coaching
🎥 Watch next: The Right Way to Lose Fat After 40: https://youtu.be/UnLskBzD3fA
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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28 min
EP 97: Fitness After 40: Your Most-Asked Questions Answered
Show notes
You asked, and I’m answering your biggest fitness and nutrition questions for women over 40!
In this Q&A, I’m breaking down what can actually improve loose skin and cellulite, why no exercise can target stubborn back fat, and what you should expect during your first calorie deficit.
I also explain how to find your starting calories, preserve muscle while losing fat, know how long to stay in a deficit, transition back to maintenance, and decide when you’re ready for another fat-loss phase. Plus, I’m sharing the supplements I believe are worth taking and how long it really took me to see significant changes in my own body.
My goal is to cut through the conflicting advice and help you approach fat loss, muscle building, and fitness after 40 with a clear plan and realistic expectations.
LINKS:
How I Transformed My Legs: https://youtu.be/PKPltlSU9Ww
Beginner’s Guide to Tracking Macros: https://www.becomingherfitness.com/blog/mastering-calorie-and-macro-tracking-for-women-over-40-simple-steps-to-lose-fat-build-muscle-and-improve-metabolism
WAITLIST: https://getstarted.becomingherfitness.com
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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18 min
EP 96: The BEST Way to Lose Fat After 40
Show notes
Eating less but still struggling to lose fat after 40?
In this episode, I’m breaking down why constantly cutting calories lower isn’t the answer, why maintenance phases matter, and how to set up a fat-loss phase that actually supports your muscle, energy and long-term results.
You’ll learn how to create a reasonable calorie deficit, use protein and strength training to protect muscle, add steps and cardio strategically, and know when you actually need to make an adjustment.
My approach: do the most with the least. Start with what you need, give it time to work, and don’t change something that’s already working.
👉 Calculate your calories: https://www.becomingherfitness.com/calorie-calculator-form
👉 Soft to Sculpted Over 40 Mini Course: https://www.becomingherfitness.com/softtosculptedsalespage
Subscribe for more fitness and nutrition strategies for women over 40.
#FatLossAfter40 #WomenOver40 #WeightLossAfter40
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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11 min
EP 95: How to Lift for Real Muscle Definition After 40
Show notes
If you’re over 40, lifting weights, but still not seeing the definition or body changes you hoped for, the difference may be in HOW you’re training.
Simply holding weights isn’t enough to guarantee you’re building muscle.
If you want more shape, definition and better body composition, your training needs to give your muscles a reason to adapt and grow — and one of the most important ways we do that is through progressive overload.
In this episode, I’m breaking progressive overload down into 5 simple tips:
✔️ Repeat your lifts long enough to actually progress them
✔️ Train hard enough and learn what 1–2 reps from failure really feels like
✔️ Add reps before automatically adding more weight
✔️ Improve your range of motion, control, and execution
✔️ Add weight when you’ve earned it — usually in small 5–10% increasesI’ll also show you how to track your workouts so you can stop guessing and actually see whether you’re getting stronger over time.
Because progressive overload does NOT mean lifting heavier every week.
It means getting BETTER over time.
More reps. Better execution. Better range of motion. The right intensity. And when you’ve earned it, more weight.
💪 My 6-Week Sculpted SZN Challenge starts September 14th.
Your workouts, sets, rep ranges and progression are already programmed for you so you can focus on following the plan and getting stronger.
You’ll also get home + gym options, workout tracking, my macro calculator, protein guide, sample meal plans, weekly lessons, community support and lifetime access.
👉 SCULPTED SZN LINK: https://www.solin.stream/shaunatheresa/program/7784
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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11 min
EP 94: Why Changing Your Workouts Is Slowing Your Results After 40
Show notes
If you’re strength training after 40 but still not seeing the muscle, shape, and definition you want, constantly changing your workouts could be part of the problem.
Building muscle requires more than hard workouts and burning calories. It requires STRUCTURE, intensity, progression, and enough TIME for your body to adapt.
In this episode, I’m breaking down why repeating the right exercises can actually make your workouts MORE effective and the simple approach I use with myself and my clients:
➡️ REPEAT
➡️ TRACK
➡️ PROGRESSIf you’re ready to stop jumping from workout to workout and start training with a plan, this one is for you.
💪 Join the 6-Week Sculpted SZN starting September 14: https://www.solin.stream/shaunatheresa/program/7784
3 NUTRITION PHASES VIDEO: https://youtu.be/hLcPpiAe90s
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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7 min
EP: 93 Why Eating Less STOPS Working After 40
Show notes
If you’re eating less, working hard and still not achieving the toned, sculpted body you want, another diet may be the last thing you need.
In this video, I explain why eating less can stop working after 40—and why losing weight doesn’t always improve your body composition. Creating a lean, defined physique requires building enough muscle to create shape and losing enough body fat to reveal it.
You’ll learn:
• How your body adapts to prolonged calorie restriction
• Why constantly under-eating can affect your metabolism, movement and hunger
• How dieting without proper protein and strength training can lead to muscle loss
• Why under-fueling makes it harder to train, progress and build muscle
• When eating more can actually support your long-term goals
• How to use my three-phase approach: Build, Reveal and MaintainFat loss should be used strategically—not treated as a permanent lifestyle. Depending on your body, dieting history and goals, you may need to spend time building muscle, restore calories to a healthy maintenance level or maintain your progress before beginning another deficit.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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10 min
EP: 92 Build Your Best Body After 40 (The 4 Foundations)
Show notes
For years, I thought getting lean meant eating less, doing more cardio, and spending more time in the gym.
But I got into the best shape of my life AFTER 40 when I stopped trying to do more and started focusing on what actually changes body composition.
In this video, I’m sharing what changed and the 4-Ever Fit Foundations I use at 47 (and teach the women I coach) to build muscle, lose fat, and create results that actually last.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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11 min
EP 91: 7 Reasons You Don't Look Like You Lift Over 40
Show notes
You’re lifting weights, working out consistently, and putting in the effort—but you still don’t look like you lift. If you’re a woman over 40 wondering why you’re not seeing more muscle definition, this is for you.
I’m breaking down 7 reasons your workouts may not be changing your body composition—from training intensity and progressive overload to nutrition, recovery, cardio, and consistency.
Because getting lean and sculpted after 40 isn’t about doing MORE. It’s about training with intention, fueling for your goals, and building the muscle that creates that defined look.
Ready to stop just working out and start TRAINING? 💪
If you want the exact workouts, progression, and structure to put what I taught in this video into practice, come train with me inside Strong by Shauna. You can try it FREE for 3 days HERE! 👉 General 1 — Becoming Her FitnessIf you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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15 min
Episode 90: 7 Boring Habits That Keep Me Lean & Strong at 47
Show notes
If you think getting lean and strong after 40 requires extreme diets or endless workouts, think again.
In this episode, I'm sharing the 7 "boring" habits that have helped me build my strongest, leanest body at 47. These simple daily practices have transformed my body, health, mindset, and energy—and they can do the same for you.
If you're ready to stop chasing quick fixes and start building results that last, this episode is for you.
LINKS:
WAITLIST for my NEW app coming soon
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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11 min
EP 89: How I Finally Toned My Legs After 40
Show notes
For years, I thought the secret to toned legs was simple: eat less, do more cardio, and lose more weight.
The scale went down...
But my legs never looked the way I wanted.
In this episode, I share the 4 biggest shifts that finally helped me tone my legs after 40 and transformed my entire physique. These are the same strategies I now teach women over 40 who want to build lean muscle, lose body fat, and stop feeling stuck.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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8 min
EP 88: She Ate 700 More Calories... and Lost Fat After 40
Show notes
Most women over 40 have been taught that if fat loss stalls, the answer is to eat less and exercise more.
That's exactly what my client believed too.
Instead of cutting her calories again, we gradually increased them from 1,500 to over 2,200 while reducing the amount she was training. The result? She started getting stronger, losing inches, improving her body composition, and finally seeing progress again.
In this episode, I'm walking you through exactly why we made that decision, what metabolic adaptation really is, how reverse dieting works, and why eating less isn't always the answer.
If you've been stuck doing all the "right" things with little to show for it, this episode will help you understand what your body may actually need to move forward.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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10 min
EP 87: 5 Mindset Shifts That Helped Me Change My Body After 40
Show notes
Building your best body after 40 isn't just about knowing what to do—it's about becoming the woman who consistently follows through.
In this episode, I'm sharing the five shifts that completely changed the way I approached fitness, from finding my why and romanticizing the process to focusing on identity over outcomes and believing in what's possible for your body after 40.
Links:
Grab my FREE Master Your Metabolism Masterclass
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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16 min
EP 86: 7 Fitness Myths I Had to Unlearn to Transform My Body After 40
Show notes
For nearly 20 years, I believed fitness advice that I thought was helping me... but it was actually keeping me stuck.
In this podcast, I'm sharing the biggest beliefs I had to unlearn before I finally built the lean, strong body I have today. If you're a woman over 40 who's tired of spinning your wheels, this could completely change the way you approach fat loss, muscle building, and your metabolism.
LINKS:
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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10 min
EP 85: Are You Measuring Fitness Progress Over 40 All Wrong?
Show notes
Before you look at the scale and assume your plan isn't working, you may be overlooking some of the biggest signs that your body is actually transforming.
In this podcast, I'm sharing the key markers I use with myself and clients to measure real progress beyond weight alone. You'll learn what to look for when your goal is to lose body fat, build lean muscle, and create a stronger, more toned body over 40.
LINKS:
FREE MASTERING METABOLISM MASTERCLASS
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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22 min
EP 84: My Top 10 Tips That Transformed My Body at 47
Show notes
What if you could skip the 20 years of trial and error it took me to learn what actually works for building muscle, losing fat, and feeling amazing after 40?
In this episode, I'm sharing the 10 biggest lessons that transformed my body at 47. While there are always nuances, these foundational principles will get you incredibly far. Master these, and you'll have the tools to create results that last.
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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13 min
EP 83: What Took Me 20 Years To Learn About Fitness After 40 (In 12 Minutes)
Show notes
After 20 years of learning, mistakes, and coaching women over 40, I've learned that fitness doesn't have to be complicated.
In this episode, I'm sharing the foundational principles that helped me build a stronger, leaner, healthier body at 47 than I had at 27.
We'll cover movement, nutrition, and recovery, and why mastering these basics before turning the dials can help you look, feel, and function at your best for decades to come.
Join the Strong-Her Over 40 Summer Challenge starting today: https://www.solin.stream/shaunatheresa/program/4736
If you have any questions, want to share your thoughts on this episode, or are interested in coaching, don’t hesitate to reach out! I’d love to connect with you!
Join Strong By Shauna Monthly Membership
FREE Consult Hormone + Gut Health Testing
DM me on IG: @shaunatheresa
Email: shaunatheresa@gmail.com
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