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Fitness Secrets for Women Over 40

Today’s post is a guest post by Shawna Kaminski, a female fat loss enthusiast and the creator of Female Fat Loss Over Forty.  Shawna is a woman in her late forties with two teenaged children. She understands the challenges that women face as they approach their forties and into menopause.  She was a school teacher for 20 years and has turned her passion to educate towards women. She works with hundreds of women in her fitness boot camps and uses her camps as a ‘soup kitchen’ to test workouts and solutions to help women look and feel their best. She wanted to help ladies that couldn’t get to her boot camp and so created an online fitness and coaching program.

Female Fat Loss Over Forty!

As a woman in my forties, I can relate to many challenges that others in my age group face.  What’s a woman to do when her waistline seems to expand even with exercise and watching nutrition? Unfortunately there isn’t a ‘magic formula’ but there is hope.  It’s not possible to lose fat from specific target areas (unless you want to resort to pricey surgical procedures).  However, you can tighten trouble spots with specific exercises.  In addition, by losing body fat, your trouble areas will improve, giving you the look that you desire.  It’s very common for women in their 40’s to gain weight around the mid-section, specifically; their tummies and behinds, resulting in a thicker waist and wider hips.  I would like to share a few ‘secrets’ with you that you can use to tap into the fountain of youth.  It’s possible to feel better than you did in your thirties, look your best and have extra energy.


Yes, it’s true! Please stop the long, slow monotonous treadmill (or any cardio machine) sessions.  Just get rid of your treadmill to make more room in your house and your life for some really effective and inexpensive fat burning exercise.  Your body is all you need.  The secret is replacing your long drawn out cardio sessions with short high intensity interval training sessions.  You can do this with a few simple body weight exercises such as the squat jump, jumping jack or stationary sprint.

Here is a great example of a fat burning exercise that you can add to your day without sacrificing time and space.  The squat jump. (You can modify the movement to match your fitness level by reducing the height of the jump and the depth of the squat). It’s very simple to start the program.  Start with 20 seconds of squat jumps, followed by a 10 second recovery time.  Try to do 10 total sets (or for 5 minutes).  Then you can rest for one minute. as your body adapts and your fitness level increases, you can try to increase your time by another 5 minutes.  In 10 minutes at this pace you will burn a ton of calories.  But remember, this isn’t a slow, easy pace.  You are trying to train at a high intensity level and so you need to ensure you’re breathing hard and keeping your heart rate up there.

Fat Loss Exercises

  • Go into a squat position, powerfully jump to fully a extended position and raise arms overhead
  • Slow down as your feet touch the ground and return to the squat position
  • Modify by strongly reaching to the ceiling without lifting feet off the ground.
  • You can also adjust the deepness of your squat.  The lower your go targets your rear and thighs more effectively.

Push your weight around!

Every woman MUST add some resistance training to their fitness regime in order to lose body fat. You objective is to add muscle to your body.  Muscle is the active, calorie burning tissue that helps keep your metabolism going strong.  The loss of lean muscle mass due to a more inactive lifestyle is one of the main reasons why many women in their 40’s gain weight even though they are eating the same quantity of food they always have.  It’s a misleading notion that as we age, our metabolism will slow down, thus leading to that inevitable ‘middle age spread’ as we gain fat. By adding exercises that build muscle 3-4 times a week, you can maintain the same muscle as you had in your twenties and thirties.  By working hard, you can even add a little extra muscle.  And this can be done without joining a gym or spending loads of money on exercise equipment.  It also doesn’t mean you are going to look bulky or masculine, which is another common misunderstanding.  The female body simply isn’t capable of that unless you train very specifically with that goal in mind.  You can achieve a beautiful feminine physique simply using your body weight as resistance.

By adding weight training to your fitness regime you will gain these benefits:

  • burn more fat than by only doing cardio
  • change the shape your body
  • boost your metabolism by maintaining or building more muscle
  • increase strength, becoming more functional
  • combat osteoporosis by building strong bones
  • improve joint stability and reduce the risk of injury


The unsung push-up is one of the most effective body weight exercises you can do. There is nothing new or glamorous about doing push-ups, but they work!  You will work many of the muscles of the upper body, specifically the chest, shoulders and triceps. A common complaint of many women is that the backs of their arms are too flabby. Doing push-ups directly targets those muscles. Also, you will target the core muscles by keeping your back plank straight through out. There are ways to modify the resistance if your body weight is too much resistance when you first begin (like lowering to your knees).  By doing some sort of push up, anyone can improve body strength, add muscle and work the core all at once.


Many women in their forties agree that the mid section can be a trouble spot. While there is no magic bullet for this area, the plank is one of the best exercises that you can safely perform to tone the abdominal muscles. It effectively targets the abdominal area, and is much safer and easier to learn to perform than crunches. A strong core will help reduce back aches and help to improve posture. You start by holding the position shown in the photo for as long as you can. If that is too difficult, start on your knees or lower to your knees when you need to.  Hold that position for longer periods, as you get stronger.  If you need to start on your knees you will soon graduate to your toes and before you know it, you will be have a stronger, flatter tummy!


There are several myths about what you eat and weight loss.  The first is, you cannot ‘out train poor nutritional choices’.  This means that regardless of how hard you train, if you have a poor diet, you will simply never get the results you are looking for.  I gave you some secrets to some of the most effective ways to tone your muscles in the above examples. However, if you do not make sound nutritional choices, you will never actually see those muscles or improve your trouble spots.  Secondly, going ‘on a diet’ is one of the most effective ways to GAIN weight!’.  By excessively lowering calories, you are in effect slowing your metabolism. This eventually leads to increased body fat and for most women, a rotating cycle.  And unfortunately, make you unhappy and unhealthy.  You will multiply the results you get from any fitness regime by making sure your diet is full with nutritionally dense whole foods.

My top three nutritional secrets are as follows:

  1. Eat 5-6 small meals daily. This helps make sure you never get too hungry or overeat. Additionally, this will help boost your metabolism, which in turn, helps burn body fat because your body knows that there is a steady supply of food coming in.
  2. Include protein with every meal. This will help to stabilize blood sugar and help to control your appetite.
  3. Lower starchy carbs intake and eat more fibrous carbs.  Stay away from refined sugar. Your mother was right.  Eat your veggies!  Eat breads and pastas in moderation.  Never drink your calories.  That means drink more water stay away from soda pop, and choose whole fruit over fruit juice.

Women in their forties shouldn’t look matronly and feel old, so don’t settle for old stereotypes. By doing simple exercises, even in the privacy of your own home, you can feel energized and fit.  Making sure your workouts are challenging and get the heart pounding will ensure huge changes to your trouble areas. Fitness and fat loss is not rocket science, but does take some will power, and the willingness to invest a small amount of time.  I have shared with you the latest and best practices available today in the fitness industry.  I practice what I preach, have done my homework and it’s my passion to help women like you meet their fitness goals.

PS. If you want some amazing ‘at home’ workouts and direction to feeling younger and sexier, you can check out Shawna’s program here.

Or if you want me to help you START NOW check this out:

Let me help you kick start your journey to a healthy you!


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A snapshot of what my clients have to say!

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Don’t forget –

Life is Now. Press Play.

Kat x


✨✨ Success Frequencies.

Let’s talk about them. Breathe them in. ALLOW them in. And then dial them TF in.

Are you ready?

There are certain ways of being, of operating, of thinking, and perhaps most in particular of expecting which are currently dictating your outcomes in every area of life.

You are, quite literally, coded. Programmed. Running on a frequency of … X.

With X being, well – whatever you see around you most days. Whatever you experience. Feel. Know to be true. Receive and hold onto. Receive and do not hold on to. Or do not receive at all.

There are certain things in your life which right now you can click your fingers and command to replicate, on repeat, and they do.

And there are other things which SHOULD be in your life, which you yearn to have in your life, which sometimes you get a glimpse or a taste of or even an entire mouthful, and then they’re gone, into the night, maybe never to return again, shrouded in mystery and frustration but yet at the same time that deeper part of you knows –

it’s not supposed to be like this.

It shouldn’t be.

I don’t accept it!

And I WILL move past.

You look into the future you see inside of you and you know that it is ALL real, ALL available, ALL true, ALL there for the taking. A virtual sushi train of wondrous life options, every one of ’em just a choice you can pluck off as it rolls on by! Don’t see what you want, not exactly? All you gotta do is ASK, and it’ll be freshly made for you!

Your belief around the impossible is OFF THE CHARTS.

And it always has been.

Your PROOF, of CREATING and ALLOWING the impossible is also pretty darn off the charts, if you do say so yourself. Which you don’t have to, because others do it for you!

It’s ALWAYS been this way for you, you’ve ALWAYS been able to dance between realities and choose the one you wanna keep.

But yet –

it feels, so much of the time, as though you’re teetering.

Teetering on the edge of will I / won’t I let myself FULLY go and receive, create, allow, BE –

or will I fall back into normal, into rules, into worries, into shoulds, into the dreaded dreaded fear that it’ll somehow all just stop working and I’ll find out there was never anything special about me at all, never anything wondrous about what I could do, and that I just somehow … fluked things for a bit.

Sometimes you’re CERTAIN which way you’re going to topple.

And other times you’re terrified you have no idea at all, and if you did you wouldn’t want to know.

But what you do know is this:

When things are working.

When things are flowing to and through and from you in the precise ways they should be.

When things are OH so yes.

When it’s all just coming together, the different areas of your business your money your life and YOU just rolling PERFECTLY, like a beautiful and impossible to replicate orchestra, pure MAGIC –

it’s not because of what you did.

It is not because of how you planned, followed the plan, did it right.

It’s not a list you ticked off that made it that you got to then GET.

It’s not because you followed RULES for success.

Or really anything at all.

It’s because you were playing life on a certain frequency. You were tapped in, dialled in, LEANING all the way in to something you can’t even fully describe but you KNOW when you’re in it.

You were, not to be too corny or cliche about it but we’ll say it anyway ’cause it’s true – one with life itself. Dancing the most beautiful dance of BEING FULLY YOU with the wind beneath your wings nothing other than God and truth and the very fabric of the universe, what else could it be?!

Put simply:

you had those Success Frequencies switched on to high AF, and you were using ’em.

Want to know how to do that more, in fact any time you choose, in fact with complete calm understanding of what it is you ARE doing and how to tap in and BE in that energy, that place, that receiving, at will?

It’s always been available.

It’s ALWAYS been right there for the taking.

EVERYTHING you’ve suspected this whole time is true.

And now?
We’re gonna get you understanding it (every last bit).

Living it (as naturally as breathing).

And UTILISING it to let life unwind to the places you’ve been waiting to be (the way it’s meant for you).


Success Frequencies with Katrina Ruth, beginning February 1st.

12 audio deep dive trainings.

12 homework worksheets designed to break you open, wake and shake you into the place your inner self is already meant to be playing in, and lead you to specific steps YOU get to take in order to see drastic life elevation … aka RESULTS, the ones you want and are waiting on … in every area of your life.

24 days in total to revolutionise your life, how you see yourself, and how the world shows up for you in return.


Changes everything.

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Pre-register here today and you pay only $197 total, or 2 payments of $109.

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Here’s what it comes down to:

You’ve always known that the work is about so much more than the work. AND YOU KNOW WHAT THAT MEANS. There’s not a single extra second you will one day be relieved you waited to go all in on that.