Fitness and nutrition for women over 35 that fits real life
Build strength, improve your eating habits and lose weight without an extreme plan you cannot sustain. Your plan is shaped by your time, your training experience, your food preferences and your week, so it still works on the busy days.
“You decide what you can live with. I’ll teach you how to make it work.”
Or go straight to the 2-minute eating assessment
On a weight-loss medication like Wegovy, Ozempic or Mounjaro? The Foundation protects your muscle and makes the results last.
Evidence-based strength, nutrition and habits for women over 35. No shame, no hype, and no before-and-after photos, because the research shows they harm women more than they help.
28 years
Teaching fitness classes and personal training
Real life tested
Plans built for busy weeks, not perfect ones
Evidence first
Real science, kindly translated into real life
If plans keep not sticking, it is not you
You start strong, then week three arrives
A busy patch hits, the plan collapses, and every restart feels harder than the last one.
You know what to do, just not how to fit it in
Advice is everywhere. None of it is built around your hours, your kitchen or your knees.
Food feels like a test you keep failing
Strict rules work until life turns up. Then the guilt does more damage than the meal ever did.
Strength matters more now, not less
From your late 30s, keeping muscle is what makes the next decades feel capable instead of careful.
The aim here: become stronger, eat enough protein, follow a routine you can keep on busy weeks, and maintain your weight without dieting forever.
It starts with you, not a plan
Take the assessment
Two minutes on how you actually eat, move and stay motivated. It is educational guidance about your habits and patterns, not a medical or psychological assessment.
Get a starting point that fits
A recommendation matched to your goal and your real week, plus the first habits to build so progress starts immediately.
Follow it with support
Simple strength workouts, high-protein recipes and practical coaching that adjust when your week changes, because it will.
Personalised means your plan accounts for:
- Available time
- Training experience
- Injuries or limitations
- Equipment you own
- Food preferences
- Appetite
- Working patterns
- Family responsibilities
- Dieting history
- Motivation and consistency patterns
The whole approach in one line: two to four short strength sessions a week, protein at around 1.6g per kg, fibre, daily walking, and a plan matched to why you normally stop. That is what the research supports, and it is enough.
One pathway, not a menu
Most women start with The Foundation, choose a goal programme when they are ready, then keep their results with Maintenance or the Membership.
The Foundation
A strength, nutrition and habit reset for women over 35
Build the habits, routine and minimum effective actions that make any eating or training plan finally stick. This is the normal entry point unless you already know exactly what you need.
Opening soon — join the waitlist to be first in.
Lose Weight
A calm, evidence-based calorie deficit you can live with. Well fed, protein first, no extremes.
Build Strength
Progressive strength training that builds muscle and capability you can feel in daily life.
Tone and Sculpt
Build visible shape and strength with realistic sessions that fit around your week.
Maintenance
Keep your progress without white-knuckling it. The habits and training rhythm that hold steady when life gets busy.
The Membership
Live training three times a week, community and ongoing accountability after a programme ends. A calm, lower-cost alternative to one-to-one coaching.
GLP-1 Companion Plan
Nutrition and strength support alongside GLP-1 medication, focused on protein, resistance training and preserving lean mass. It complements your clinical care and never replaces it. Always follow your prescribing clinician on symptoms and medication decisions.
Not sure which is right? Compare all programmes or take the 2-minute assessment.
Sammy Lee-Bapty
Hello, I’m Sam
I’m a mum of two, a boxer dog person, and a woman in midlife who has trained through every era of home fitness since the 80s. I have taught fitness classes and personal training for 28 years.
More than 28 years of teaching has shown me that the most technically perfect programme is useless if it does not fit the person’s actual life. So that is what I build: plans that survive school runs, deadlines and tiredness. Evidence-based, warm, and allergic to fads.
- Teaching fitness for 28 years
- Evidence, kindly translated
- Mum of two
- Boxer dogs
- Recipe creator
Real women, real progress
You will not see before-and-after body photos here, and that is deliberate. In the only controlled test of such images, they lowered women’s mood and increased self-objectification, and made no one more inspired to train or eat well (Jerald et al., 2024). Comparing your body to a stranger’s is not evidence, and it is not motivation. Here, progress is measured in what you can do and how you feel.
Strength you can use
Carrying the shopping without thinking about it. Getting up off the floor easily. Lifting a case into the overhead locker. Strength that changes your week, not just a photo.
Food without fear
Meals you enjoy, enough protein to stay full, and no good or bad foods. Eating that feels calm and repeatable, a result you keep, because nothing about it was extreme.
Consistency that survives real life
Bad weeks are planned for, not punished. The never-miss-twice rule and fifteen-minute fallbacks keep progress going through school holidays, deadlines and low-energy days.
The first Foundation group starts soon. As those women finish, their words will appear here, real names and real faces, shared with written consent, about how they feel and what they can now do. Until then, I would rather show you an honest space than a stock photo or someone else’s body.
Free tools to support your start
Use these any time. Quiz results are educational guidance about your eating and habit patterns, not a medical or psychological assessment.
Your Eating Type, Decoded
Understand why consistency with food keeps breaking down, and the best next step for you.
Your Exercise Type, Decoded
Find the pattern that keeps knocking you off track, and the structure that would finally hold. Two minutes, nine patterns, a full report.
Calorie and Macro Calculator
A calm, shame-free starting point for understanding energy, protein and progress.
Free Recipe Book
Simple, high-protein, higher-fibre meals and desserts that feel normal, not like sad diet food.
Get the free recipe book and calculator
Pop your details in and both freebies will land in your inbox.
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Who this is not for
In fairness to you: this is not designed for rapid-loss dieting, medical treatment, bodybuilding contest preparation or intensive one-to-one coaching. It is also not a substitute for eating disorder support. If food, weight or body thoughts are causing you real distress, your GP, or Beat, the UK eating disorder charity, are the right first step, and you deserve that support.
Frequently asked questions
Yes. The plans are built on the minimum effective dose: two to three short strength sessions a week, and every session comes in 15, 25 and 40 minute versions. If Tuesday collapses, you do the 15 minute version before dinner. You do not wait for Monday.
No. You are not too late, you are right on time. Progressive strength training improves strength and lean muscle in women through and beyond menopause (Thomas et al., 2021 meta-analysis). Menopause changes the context, not the fundamentals.
No. Visible muscle mass takes years of deliberate work and a lot of food. Two to three short strength sessions a week protect the muscle and bone you have, improve your shape and make daily life easier.
No. There are three routes: no counting, light tracking with a planned exit, or detailed macros. Your eating pattern decides which one fits, and some patterns genuinely should not count at all.
Yes, and it matters. Rapid weight loss can take muscle with it. With strength training and enough protein, one 2025 cohort lost around 13% of body weight but only 3% muscle. The GLP-1 Companion Plan exists exactly for this, always alongside your prescribing clinician.
Not a weight loss one, because honest coaching cannot promise you a number or a date. What you get instead: methods supported by published research, a plan built around your real week, and straight answers.
Stronger, well fed and consistent, starting this week
Two minutes from now you can have a starting point that fits your life. No perfect plan required.