Becoming Her: Fitter, Better and Stronger Over 40

Shauna Theresa - Fitness coach for women 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!

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87 episodes
Updated Monday

Episodes87

Newest first

March 9 · 18 min
EP 68: What Actually Works for Fat Loss and Body Composition Over 40
Send us Fan Mail In this episode, I’m talking with a participant from my recent fitness challenge who experienced an incredible transformation. We talk about why she decided to try a new approach, what was different about this program, and how focusing on strength training, fueling her body, and following a structured plan helped her improve her body composition and confidence. LINKS: Build to Burn Program 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
March 2 · 12 min
EP 67: 5 Things I’d Do Differently If I Were Starting Fitness Over 40
Send us Fan Mail If you’re over 40 and feel like your body just isn’t responding the way it used to, this episode is for you. The truth is, your body doesn’t stop responding after 40, it stops responding to outdated, flawed fitness methods. In this episode, I break down exactly what I would do differently if I were starting my fitness journey over at 40. LINKS MENTIONED: Reverse Dieting Episode Phasing Nutrition Episode Calorie Calculator Build to Burn Challenge 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
February 23 · 16 min
EP 66: Belly Fat Over 40: Hormones, Muscle Loss, and Fat Loss Strategy
Send us Fan Mail In this episode we break down why belly fat becomes more common after 40 and what actually works to change it. LINKS MENTIONED: Reverse Dieting Episode Calorie Calculator Build to Burn Challenge 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
February 16 · 30 min
EP 65: From Soft and Stuck to Sculpted and Strong Over 40: Paree's Transformation Journey
Send us Fan Mail In this episode, I sit down with former client Paree to talk about what it really takes to change your body after 40. Paree shares where she was before coaching, what wasn’t working, and how she felt stuck despite trying hard. We talk about the moments that surprised her, the biggest shift that changed everything, and how she feels now compared to when she started. If you’re feeling discouraged or wondering if it’s too late for your body to respond, this conversation is for you. 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
February 9 · 17 min
EP 64: What You Need to Know About Weight Lifting Over 40
Send us Fan Mail If you’re lifting weights but still feel soft or stuck, this episode is for you. I break down what actually matters when it comes to weight lifting over 40 and why sweating more or burning tons of calories is not enough to change your body. Episode 6 ( Nutrition Phases) https://www.buzzsprout.com/2433590/episodes/16350932 Episode 7 (Reverse Dieting) https://www.buzzsprout.com/2433590/episodes/16383801 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
February 2 · 23 min
EP 63: 10 No-Nonsense Tips to Build Your Best Body Over 40
Send us Fan Mail If you feel overwhelmed by conflicting fitness and nutrition advice, this episode is for you. In today’s episode, I break down 10 simple, proven principles every woman over 40 needs to focus on to build a strong, sculpted body, without extreme dieting, burnout, or starting over every year. LINKS: Join my Strong By Shauna Membership Fuel for Performance Free Calorie Calculator Free Hormone Consult 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
January 26 · 13 min
EP 62:Sleep After 40: The Missing Key to Fat Loss, Muscle Tone & Hormone Health
Send us Fan Mail In today’s episode, we talk about how sleep affects fat metabolism, muscle recovery, hormones, and mental health, and what actually helps support deeper sleep. I also share my personal experience with how hormone support transformed my sleep and recovery. FREE Consult Call With !st Optimal 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
January 19 · 13 min
EP 61: How to Use the Scale to Track Fat Loss Over 40
Send us Fan Mail The scale can feel confusing, especially after 40. Daily fluctuations, water retention, hormones, carbs, and stress can all impact the number you see, even when fat loss is happening. In this episode, I break down how to use the scale as a tool for information instead of frustration. You’ll learn why weight changes day to day, how to look at trends instead of single weigh-ins, and why progress can still happen even when the scale doesn’t move. Hume Smart Scale Code: SHAUNA to save 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
January 12 · 11 min
EP 60: Strength Training Over 40: How to Train, Recover, and Build a Body That Actually Changes
Send us Fan Mail If you’re lifting weights but still feel soft, frustrated, or stuck in your body over 40, this episode is for you. We talk about what strength training actually needs to look like for your body to change. Not just lifting weights, but training with intention, challenging your muscles the right way, and pairing your workouts with proper recovery so your body can transform in the best of ways. Don't forget to check the links below for my fav creatine and for coaching options! 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
January 5 · 19 min
EP 59: Your Blueprint for a Successful Fat Loss Phase Over 40
Send us Fan Mail If fat loss has felt harder or more confusing in your 40s, this episode walks you through a smarter way to approach it. Inside this episode, I break down how to move through a fat loss phase in a way that supports your metabolism, protects lean muscle, and helps you actually keep the results, without extremes or burnout. We cover: • How to know if your body is ready for a calorie deficit • Why tracking calories gives you flexibility instead of restriction • How popular approaches like fasting, keto, or cutting carbs really work • How to set realistic deficit numbers • Simple ways to structure meals so consistency feels easier • How strength training, steps, and cardio should support fat loss • What to expect during a deficit and how to adjust if progress slows Helpful links mentioned: Calorie calculator Easy meal planning article Soft to Sculpted Over 40 Challenge 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Dec 29, 2025 · 27 min
EP 58: Stronger, Leaner, Sculpted Over 40: The 10 Changes That Completely Transformed My Body
Send us Fan Mail In today’s episode, I’m breaking down the TOP 10 TIPS I used to transform my body in my 40s, and why they worked. We’re talking science, strategy, and clarity so you finally understand what your body needs now to lose fat, build muscle, feel strong, and look sculpted. Fueling For Performance Guide 👉 Join the 6-Week Sculpt Challenge HERE (Starts Jan 5th!) A science-backed plan with structure, workouts, strategy, education, and support to help women over 40 sculpt their strongest body. 👉1:1 Online Coaching — Becoming Her Fitness For personalized guidance, strategy, accountability, and support. 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Dec 22, 2025 · 11 min
EP 57: How Carb Timing Supports Muscle, Hormones, and Fat Loss After 40
Send us Fan Mail In this episode, we talk about why fat loss isn’t just about calories… it’s about timing. You’ll learn why eating most of your carbs around your workouts can help you preserve more lean muscle, protect your metabolism, improve recovery, and finally start reshaping your body, not just shrinking it. We’ll break down what’s happening in your body in perimenopause and menopause, how carb timing supports hormones and energy, and simple, realistic fueling strategies you can start using right away. And if you’re ready for support in 2026, whether you want a fully customized plan or a powerful 6-week reset, I’d love to help you get there. Links & Resources Mentioned: 👉 Fueling for Performance 👉 Apply for 1:1 Coaching 👉 Join the 6-Week Soft to Sculpted Challenge 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Dec 15, 2025 · 16 min
EP 56: Perimenopause Explained: Hormones, Metabolism, and How to Support Your Body After 40
Send us Fan Mail In this episode, I’m talking openly about perimenopause, what it actually is, how to know if you’re in it, and why so many of us feel confused or caught off guard by the changes happening in our bodies. I walk through the real hormonal shifts with estrogen, progesterone, and testosterone, how they affect your brain, metabolism, gut, mood, and body composition, and why this season calls for a different approach to nutrition, training, sleep, and stress. This is an honest, practical conversation meant to help you understand what’s happening and how to move forward with more clarity and confidence. Links Mentioned: Nutrition for women in perimenopause article Hormone testing and support (Mention Shauna sent you) Join the Soft to Sculpted Over 40 six-week challenge 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Dec 8, 2025 · 16 min
EP 55: 5 Beliefs Keeping You Stuck From Transforming Your Body After 40
Send us Fan Mail In today’s episode, I’m having an honest conversation about the beliefs that quietly hold so many women over 40 back from seeing real change. These are the same beliefs I struggled with myself, and shifting them is what finally made my own transformation possible. We talk about why the scale keeps you stuck, why certain habits feel comforting but work against you, what motivation really is, why extremes don’t work after 40, and how to start even when life is full. I hope that this episode helps you take a breath, release some pressure, and see a clearer way forward. My Soft To Sculpted Challenge Starts January 5th! Solin is sponsoring $100,000 in cash prizes across all New Year challenges, including mine. There are 31 chances to win, and winners are chosen based on the best overall transformations. Here’s the prize breakdown: 🏆 $50,000 for 1 first-place winner 🥈 $5,000 for 5 second-place winners 🥉 $1,000 for 25 third-place winners You get free access if you join my membership, or you can purchase the challenge on its own. I will leave links to both below! STRONG BY SHAUNA MEMBERSHIP SOFT TO SCULPTED JANUARY CHALLENGE 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Dec 1, 2025 · 15 min
EP 54: Soft & Stuck: The Hidden Reasons Your 40+ Body Isn’t Changing
Send us Fan Mail In this episode, we break down why so many women over 40 can walk daily, lift consistently, hit their protein, and still not look toned. If you feel like you’re doing everything right but your body isn’t showing it, this episode explains exactly why. We talk about the hidden stress your body may be under, why too much training keeps you soft instead of sculpted, how fasted workouts and low-carb habits work against muscle growth, why random workouts don’t create visible tone, and how sleep and cortisol impact your ability to see real change. You’ll walk away with simple, actionable steps to help your 40+ body finally respond again. Resources Mentioned Fueling for Performance Guide (Free) Soft to Sculpted Over 40 Mini Course ($7 – Last Day) 40 Fit + Fierce 8-Week Program 40% OFF 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Nov 27, 2025 · 5 min
EP 53: BONUS Episode: Gratitude, Grounding, and Becoming Her Over 40
Send us Fan Mail This bonus Thanksgiving episode is a simple gratitude reflection you can return to anytime you need a moment to breathe, reset, and reconnect. In just a few minutes, you’ll settle your mind, ease your nervous system, and shift your focus back to what’s working in your life right now. I also walk you through a calming visualization of your future self, the stronger, calmer, more grounded woman you are becoming, and close with a gentle, faith-filled blessing to guide your day. It’s the perfect episode for busy seasons, hard days, or any moment you need to feel centered again. Happy Thanksgiving, friend. I’m thankful for you. Black Friday Deals: 40% OFF 6 Weeks to Sculpted 40% OFF Becoming Her: 40 Fit + Fierce 75% OFF NEW Soft to Sculpted Over 40 Mini Course 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Nov 24, 2025 · 21 min
EP: 52: The Best Cardio for Women Over 40 to Get Toned
Send us Fan Mail In this episode, we’re clearing up the cardio confusion for women over 40. If you’ve ever wondered why your old workouts don’t feel the same or why you’re doing more cardio but not seeing more tone, this one is for you. We break down the exact types of cardio that actually help you get lean and sculpted at this stage of life, why walking and Zone 2 are true game changers, and how to use cardio in a way that supports your hormones instead of stressing them out. I also share simple tips for navigating Thanksgiving so you can enjoy every bite without guilt and still feel incredible the next day. Plus, my Black Friday specials are live: 40% OFF 6 Weeks to Sculpted 40% OFF Becoming Her: 40 Fit + Fierce 75% OFF NEW Soft to Sculpted Over 40 Mini Course 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Nov 17, 2025 · 13 min
EP: 51 How to Eat to Look Toned Over 40: The Metabolic Way to Build Muscle and Burn Fat
Send us Fan Mail Today’s episode breaks down exactly how to eat to look toned over 40 and why the next two months are the perfect time to increase your calories to maintenance levels. If you’ve been training hard but still feel soft, tired, or stuck, this episode will help you understand why your body needs more fuel, not less, especially in midlife. We discuss how to estimate your maintenance calories, how to structure your meals to support muscle growth, and how to fuel your body before and after workouts. Additionally, we explore why carbs and protein are essential for women seeking a sculpted look. I also explain why creatine is one of the best tools for women over 40 and how to start using it. Download the Fueling For Performance Guide HERE My Creatine Recommendation HERE If you want a structured workout program to pair with this approach, join us HERE inside Strong By Shauna. We are spending these next two months priming our bodies for the strongest, most successful fat loss phase in the new year! 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Nov 10, 2025 · 16 min
EP: 50 How to Train to Get Toned Over 40
Send us Fan Mail In this episode, I’m walking you through exactly how to train to get toned after 40, not by cutting calories and doing more cardio, but by building real muscle. We talk about why muscle is essential for your metabolism, hormones, insulin resistance, and aging well, and how to actually build it. If you want support doing this the right way, you can grab my free 6-week strength program or join me inside the Strong by Shauna Membership for workouts, nutrition guidance, recipes, trainings, and community. Links mentioned: Free 6-Week Program → CLICK HERE Strong by Shauna Membership → CLICK HERE 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com
Nov 3, 2025 · 16 min
EP 49: The Smart Holiday Strategy for Women Over 40: Build Strength Now, Burn More Fat in the New Year
Send us Fan Mail In this episode, we talk about why the holidays are actually the perfect time for women over 40 to move into maintenance or a lean building phase instead of dieting. This approach supports your hormones, metabolism, and muscle growth, and sets you up for easier, more effective fat loss in the new year. I break down how to reverse out of a calorie deficit, find your true maintenance calories, enjoy holiday food without losing progress, and use the extra energy to get stronger in the gym with progressive overload and consistency. Inside the Strong by Shauna Membership, we are already doing this through the Holiday Strength and Maintenance Challenge. We will be enjoying the holidays mindfully, building strength, improving metabolism, and setting up for an incredible fat loss phase come January. If you want to join us, CLICK HERE! 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 Apply for 1:1 Coaching My Fav Supplments Hormone + Gut Health Testing DM me on IG: @shaunatheresa Email: shaunatheresa@gmail.com

Becoming Her: Fitter, Better and Stronger Over 40

EP 68: What Actually Works for Fat Loss and Body Composition Over 40

EP 67: 5 Things I’d Do Differently If I Were Starting Fitness Over 40

EP 66: Belly Fat Over 40: Hormones, Muscle Loss, and Fat Loss Strategy

EP 65: From Soft and Stuck to Sculpted and Strong Over 40: Paree's Transformation Journey

EP 64: What You Need to Know About Weight Lifting Over 40

EP 63: 10 No-Nonsense Tips to Build Your Best Body Over 40

EP 62:Sleep After 40: The Missing Key to Fat Loss, Muscle Tone & Hormone Health

EP 61: How to Use the Scale to Track Fat Loss Over 40

EP 60: Strength Training Over 40: How to Train, Recover, and Build a Body That Actually Changes

EP 59: Your Blueprint for a Successful Fat Loss Phase Over 40

EP 58: Stronger, Leaner, Sculpted Over 40: The 10 Changes That Completely Transformed My Body

EP 57: How Carb Timing Supports Muscle, Hormones, and Fat Loss After 40

EP 56: Perimenopause Explained: Hormones, Metabolism, and How to Support Your Body After 40

EP 55: 5 Beliefs Keeping You Stuck From Transforming Your Body After 40

EP 54: Soft & Stuck: The Hidden Reasons Your 40+ Body Isn’t Changing

EP 53: BONUS Episode: Gratitude, Grounding, and Becoming Her Over 40

EP: 52: The Best Cardio for Women Over 40 to Get Toned

EP: 51 How to Eat to Look Toned Over 40: The Metabolic Way to Build Muscle and Burn Fat

EP: 50 How to Train to Get Toned Over 40

EP 49: The Smart Holiday Strategy for Women Over 40: Build Strength Now, Burn More Fat in the New Year