Over 40 Fitness Course

Fitness plans for over 40 women

Over 40 Fitness & Nutrition 6-Week Plan

All women gain weight when they get older.

Someone said that me a few years ago and I'm here to tell you that that is bullsh*t.

Yes, as we age it's easier to gain weight, but that's not a given.

Weight gain can happen over the age of 40, though, because of:

  • Loss of lean muscle mass
  • Not doing enough of the RIGHT type of exercise
  • Hormones
  • Menopause
  • Stress
  • Lack of sleep
  • Not eating enough metabolism-boosting foods

But, what if you could change all that?

Change your health, your waistline and your fitness.

Change it all without joining a gym, living off of kale and spending big bucks on a personal trainer.

6-Week Online Fitness Course for Women Over 40

My 6-week course is like having a personal trainer, a nutritionist and a coach all rolled into one.

In this plan we conquer your fitness, your diet, as well as work on changing the behaviours that aren't doing your health and well-being any good.

Is this program right for you?

I recommend this plan to the following women:

  • Women who are new to fitness
  • Women who took a break and are just getting back into fitness again
  • Women in menopause (say good bye to the ol' meno-pod)
  • Women who can invest in a few pairs of dumbbells and want to workout at home
  • Women who need a step-by-step plan to get them in the best shape of their lives
  • Women who want accountability, as well as support and a little tough love when needed
Click here for instant access$139 (CDN)

What you get when you join

Each week, for 6-weeks, you will receive a new week's worth of materials in both video and PDF form

New Workouts every week - in video form, so you can do the whole workout with me

PDF downloads - of every workout, so you can do your workouts when you don't have access to the internet

Weekly exercise schedules - so you train smarter, not harder

Modifications - emailed to you if you are having problems with any of the exercises

Step-by-step - coaching on each workout, so you don't hurt yourself

My over 40 nutrition plan - using whole foods, such as quinoa, oatmeal, turkey, bison, fresh vegetables, chia seeds and eggs to name a few

Weekly healthy menus - including prep guides, shopping lists and recipes

Trainer tips - that I have been sharing with my clients for over two decades

Online support - and coaching

Weekly email check ins - making you accountable for the whole 6-weeks

Material dripped to you - week to week, so you don't get overwhelmed

The program

To start the program all you need are a few pairs of dumbbells and an internet connection.

Everything you need to get going will then be found on the Membership site, where you will be re-directed to when you join.

The program is yours for life. Everything is in download-able form, and if I ever create a newer version of any part of the plan you will receive it automatically.

Click on the plus signs below for more details on what to expect each week.

Week One +


How to rock this course
Fitness Assessment
Welcome video

 Week One

Base Builder Workout
PJ’s Chair Challenge Workout
Happy Spine Workout

Nutrition Plan
Enjoy some of these amazing recipes:

Chia Seed Breakfast Pudding
Creamy Avocado Spinach & Pesto with Zoodles
Mexican Roasted Sweet Potatoe with Black Beans

Weekly prep guide & grocery list

Tough Love Trainer Tips
Why is it so hard to burn fat
How to around that
7 best foods to eat
How much food you really need on a daily basis

Week Two +

Week Two

Strong & Lean Workout
Bodyweight HIIT
Stretch & Lengthen Workout

Nutrition Plan
Enjoy some of these amazing recipes:

Blueberry Lemon Quinoa Cereal
Simple White Bean Soup
Slow Cooker Vegan Chili

Weekly prep guide & grocery list

Tough Love Trainer Tips
How to never diet again (and still lose weight)
My 6 favourite protein shake recipes
An action plan to help break through barriers that may be holding you back

Week Three +

Week Three

PJ’s Plateau Crusher Lower Body Workout
PJ’s Plateau Crusher Upper Body Workout
7-Min Quickie Ab Workout
Breath Away Your Belly Fat (guided meditation)

Nutrition Plan
Enjoy some of these amazing recipes:
High Protein Overnight Oats
Raw Walnut Tacos (my favourite meal… ever!)
Roasted Sweet Potatoe and Black Bean Quinoa Salad

Weekly prep guide & grocery list

Tough Love Trainer Tips
Why we gain weight around our mid-section as we age
What’s the best thing you can do to get rid of belly fat

Week Four +

Week Four

35-Min Lower Body Workout
30-Min Upper Body Workout
5-Min Quickie Abs Workout Part 2
12-Min Quickie Abs Workout Part 3
15-Min Total Body Stretch Workout

Nutrition Plan
Enjoy some of these amazing recipes:
Roasted Red Pepper & Spinach Frittata
Power Packed Quinoa Salad
Turkey Meatloaf with Garlic Mashed Cauliflower

Weekly prep guide & grocery list

Tough Love Trainer Tips
What you should be eating before and after a workout
How to know whether or not you are fueling your body properly for your workouts
The research on working out on an empty stomach

Week Five +

Week Five

Total Body Strength Workout
Stretches – you choice
PJ’s Chair Challenge
Quickie Abs – your choice

Nutrition Plan

Enjoy some of these amazing recipes:
Greek Spinach Salad
Grilled Teriyaki Bowl
Ground Turkey Casserole

Weekly prep guide & grocery list

Tough Love Trainer Tips
How to burn more calories
Tips to keep your metabolism running smoothly
The proper ratio of carbs/protein/good fats that all women over the age of 40 should be aiming for

Week Six +

Week Six

Cardio Blast & Killer Abs
Quickie Abs – your choice
Stretch & Relaxation – your choice

Nutrition Plan

Enjoy some of these amazing recipes:
Baked Apple Berry Oatmeal
Salmon Pesto “Sandwiches”
Bison Stew

Weekly prep guide & grocery list

Tough Love Trainer Tips
How to turn your 6-week fitness plan into a 52-week fitness plan
How to stay motivated 365 days of the year
What science says is the best trick for motivation

Click here for instant access$139 (CDN)

Not ready for a 6-week program?

Try my FREE 2 day Menopause Reset Plan first. Let the 2 day plan get you revved up and going, and then when you're ready come back for the 6-week program

Click here for your free plan2-Day Menopause Reset Plan

A little progress each day adds up to big results.

PJ Wren

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