LIFE IS ABOUT KICKING ASS,
NOT COUNTING CALORIES
Fit & Strong Over 40 Blueprint
This program gives you everything you need to feel your best. From workouts to recipes to meal plans. Everything is programmed with one goal in mind – make it easy for
you to get stronger and fitter.
Take Charge Now!
I’m PJ Wren.
I help women get stronger.
Follow-along workouts and nutrition plans to help you feel your best!
Trainer designed and lead workouts
Perfect for any level of fitness
Home workouts, in 30-minutes or less, using little to no equipment
Nourish your body with 6-weeks of recipes and meal plans
The program is yours for life; repeat as often as you’d like
FOLLOW ALONG PLAN
Easy-to-follow workouts for all fitness levels and quick & easy-to-prepare meal plans.
CERTIFIED TRAINER
NO MONTHLY SUBSCRIPTION
One-time payment, with all workouts and materials downloadable.
EASY TO FOLLOW
All the tools you need to get stronger, fitter and healthier – all from home.
WHAT WOMEN ARE SAYING
“I honestly can not believe how good I feel.”
LIFE IS ABOUT KICKING ASS,
NOT COUNTING CALORIES
Once we hit 40 we start to understand that. But, we also want to live a life of good health and feel our best. This 6-week plan for women over 40 is just that. A plan that focuses on balance so you can start living your best life… while enjoying that plate of pasta, guilt-free.
A PROGRAM FOR WOMEN OVER 40
Because our needs are different.
Because we like options with our workouts.
Because we want balance with our nutrition.
And because we deserve it… damn it.
Who am I?
It’s great “to meet” you.
If you don’t know about me allow me to give you the “Coles Notes” version of my two + decade career in the fitness industry. I have been a personal trainer, nutrition coach, and fitness instructor since 1994 – well before anyone really knew what a personal trainer was. I have owned multiple training studios, I hold several national certifications in the fitness industry,
I have written for newspapers and magazines, had a national fitness television show, and I have been YouTube’s favourite trainer for women over 40 since 2011.
I have a no BS approach to living a healthy life and I believe that moderation is the key to health and happiness.
FEATURED IN
FREQUENTLY ASKED QUESTIONS
Is this workout plan good for beginners?
Can I workout from home?
Yes! The workouts take up a very little footprint, only require a chair and a few pairs of dumbbells and I have even added a section in the Welcome PDF on my recommendations when setting up a home workout area.
Will I lose weight?
Most likely, but that’s not the goal of this plan.
The goal of this plan is to get you FEELING better without the use of judgment or guilt.
It is meant to help you see for yourself exactly how awesome you are and what you are capable of.
How many times a week do I need to commit to the workouts?
24 hours a day, seven days a week 
Just joking!
For every week you will find 3 strength workouts and 2 short cardio workouts.
And if you miss a workout, it’s no big deal. You simply carry on with the plan on your next available day. Remember, this program is yours for life so you can take as long as you want to complete and re-do it as many times as you like.
What if I bad knees, or shoulders?
If there is one thing I am known for, it’s the ability to find exercise subs for the common areas of the body that can be aggravated with exercise.
This plan comes with a quarter of a century of experience training people.
In the Pre-Training section of your course I have a quick tutorial highlighting common exercise subs, as well as for every workout I show subs for:
- Push-ups
- Over the shoulder movements
- Planks & mountain climbers
- Deadlifts
- Lunges
What kinds of foods and recipes are on the plan?
You can choose to follow the 6-week meal plan, or implement certain recipes into your regular meal plans.
All of the recipes are my personal favourites, and are easy to make, in a short amount of time.
Some examples are:
- Chia seed pudding
- Blueberry overnight oats
- Tuna avocado wrap
- Roasted sweet potato & black bean quinoa salad
- Eggplant lasagna
- Raw walnut tacos (so freaking good!)
- One-pan pesto chicken and veggies
HELPING WOMEN GET STRONGER
I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.
I’ve helped thousands of women over the years who are just like you, feel more energized, stronger, and more confident in their bodies. I turn gym goers and non-believers of getting fit at home into believers, with at-home workouts that will give you the results you want, no gym equipment or crazy diet required!
I’m passionate about women over 40 because I am over 40 myself.
I know what it feels like to be middle-aged, and what it’s like to have a hot flash while looking for my bloody reading glasses.
I’m honoured you choose me, in the HUGE ocean of fitness professionals, to help you get fit, get strong and get fierce.
I promise to only give it to ya straight while listening to what you want, and what you need.
Are you ready? Great, let’s get you started.
ox PJ
HOW THE PROGRAM WORKS
Pre-Training Materials
Welcome Video
Week 1:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – full body stretch & mobility
7-day meal plan + recipes
Some of the recipes for Week 1:
Chia seed pudding
Ham & egg muffins
Slow cooker turkey chili
Week 2:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – seated full body stretches
7-day meal plan + recipes
Some of the recipes for Week 2:
Chunky monkey protein shake
Blueberry lemon quinoa cereal (the best!)
Slow cooker sweet potato, chicken & quinoa soup
Week 3:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – on the mat full body stretches
7-day meal plan + recipes
Some of the recipes for Week 3:
Almond butter overnight chia seed oats
Coconut cranberry protein balls
Taco bowls
Week 4:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – low back stretches
7-day meal plan + recipes
Some of the recipes for Week 4:
Brownie batter overnight oats
Slow cooker Mexican soup
Mustard-crusted salmon
Week 5:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – mobility drills
7-day meal plan + recipes
Some of the recipes for Week 5:
6-ingredient protein bars
Chickpea salad
Creamy avocado spinach pesto
Week 6:
3 follow along strength workouts
2 low or high impact cardio workouts
1 follow along recovery workout – full body stretches
7-day meal plan + recipes
Some of the recipes for Week 6:
Pumpkin protein mug cake
Tuna avocado wrap
One pan pesto chicken & veggies
Learn to Run Program
Setting Up Your Workout Area
Bonus Materials
I wanted a fitness and nutrition plan for women over 40 that emphasized common sense. I know I’m tired of counting calories, doing workouts that hurt more than they help and reading stupid headlines on the internet about how to feel 20 again.
I don’t want to feel 20 again – because my age is my super power.
And I know there are other women out there like me.
So, if you’re ready to ditch the diets and start making sustainable and attainable changes to your life join me today!
I LOVE this program! I’ve finished the 6 weeks, took a pause and ready to hit it once more. I feel so much stronger and now able to keep up with the guys at Karate! With this pandemic, it’s so much more important to be healthy in body and mind. It’s amazing really amazing. It was perfect for me to boost my fitness!
Andrea
Focusing on fitness, not weight, I am proud to say that after 6 weeks, I lost inches, gained tone, and am lifting weights that I never expected to. The recipes are easy to make, healthy but delicious, and I even had room for wine.
I highly recommend this program. PJ’s explanations and demonstrations make it easy to follow, and I love the diversity of each workout. It turned me into someone who likes to work out and feels guilty if I don’t!
Khya
I loved not having to think about what I needed to do ~ just follow PJ’s lead! She is great at providing alternatives for those that may not be able to do a particular move. I did the before and after fitness test and was VERY pleased with the results! My goal as I age is to stay as strong as I can for as long as I can, and this program will definitely help anyone to achieve that goal!
Dayna
MY COMMITMENT TO YOU
This program is made with love and based on science.
Using training techniques that work for women over based on my 20+ years as a personal trainer and fitness instructor for the over 40 body. I don’t teach fluff, and I will always give it to you straight – because that’s what you deserve. And…
I also promise to be with you every step of the way in this 6-week journey.
xo, PJ
ARE YOU READY TO START GETTING FITTER, STRONGER AND FEELING BETTER?
FREQUENTLY ASKED QUESTIONS
Is this program quoted in CDN or US dollars?
All of FWPJ programs and plans are in US funds because all of our expenses are in US.
