Real Food and Strength Reset For Women Over 50

Real Food and Strength Reset For Women 50+

Your body changed after menopause, but nobody handed you a new rulebook. If you’re over 50, tired of stubborn belly fat, aching knees, low energy, and “just eat less” advice that doesn’t work anymore, the Real Food and Strength Reset For Women 50+ is for you.

This small-group coaching program is designed to help women 50+ lose post-menopausal weight, feel stronger and more stable, and calm inflammation with real food, joint-friendly exercise, better sleep, and simple stress tools you can actually stick with.

“I feel stronger, lighter, and more hopeful about my future than I have in years.” – Janet

What You’ll Get Inside the Program

In this 8-session group coaching program, you’ll get:

• 8 weekly 60-minute group coaching sessions on Zoom
  Coaching, education, and Q&A so you know why your body is changing and what to do about it.
• 2 Yoga or Pilates Zoom classes with me
  One class each month so you can safely build strength, balance, and flexibility from home.
• A small, supportive circle of women 50+
  You won’t be doing this alone. You’ll be surrounded by other women who understand hot flashes, sore joints, and stubborn belly weight, because they’re living it too.
• Simple weekly “try this” homework
  One or two easy changes each week with food, exercise, sleep, or stress so you can see, in your own body, what actually makes a difference.

What My Clients Are Experiencing:

“Half way through my program with Kathi I had already met my weight loss goals and could add another goal!” — Jean

“Before retiring from nursing, I spent 13 years on the evening shift, and it’s been so difficult to get to sleep at night since then. I’ve suffered from insomnia for years. NOT ANYMORE! I joined Kathi’s Weight Loss Challenge, not because I wanted to lose weight, but because she mentioned getting better sleep and, boy have I been! I followed all of Kathi’s advice on timing of meals, eating protein in the morning, etc., and now I sleep better than I have in years. I feel sooooo much better. Thank you, Kathi.” Andrea

Session 1 – Orientation & Your Personal Goals

This first session sets you up for success. We’ll slow things down, get clear on what you want, and make sure this program fits your real life, not some fantasy version of it.

We’ll:

• Talk honestly about what’s been hardest lately
  Things like post-menopausal weight gain, stubborn belly fat, aching knees or hips, low energy, brain fog, or feeling like your body changed overnight and no one gave you a new rulebook.
• Discuss your personal “why”
  Maybe you want to feel good in your clothes again, travel without worrying about your knees, keep up with grandkids, or stay independent as long as possible. We’ll put that into personalized goals so you have a clear direction and a reason to show up for yourself.
• Set realistic goals for the next 8 weeks
  No deprivation diet, no “all or nothing.” Just doable goals like less stiffness in the morning, better sleep, more energy in the afternoon, or feeling more stable and confident in your body.
• Introduce a simple, no-drama way to track what’s working
  You’ll see how to jot down what you eat, how you exercise, and how you feel in a quick, non-obsessive way, so you can actually notice what helps your post-menopausal body (and what doesn’t).
• Look ahead at what the next 8 weeks will do for you
  Each week you’ll be learning more about what’s causing you to feel bloated, tired, and low energy, and what your body needs instead to feel lighter, stronger, and more like yourself again.

Session 2 – Food Timing, Protein & Overnight Fasting

In this session, we zoom in on how and when you eat so your food actually supports post-menopausal weight loss instead of working against you.

We’ll:

• Talk about why protein is your new best friend after 50
  You’ll learn why getting enough protein, especially at breakfast, can reduce cravings, support muscle, and help you feel more energized throughout your day.
• Walk through simple meal timing that works with your hormones
  No complicated charts or apps. Just easy guidelines for spacing your meals so your body has time to digest, reset, and use food for fuel instead of fat storage.
• Explain a 12-hour overnight fast
  We’ll discuss what a simple “kitchen closed” window (for example, 7 pm to 7 am) can do for your blood sugar, inflammation, and weight loss efforts, and how to do it in a way that feels comfortable, not extreme.
• Share real-life meal ideas that don’t feel like a diet
  We’ll go over:
  • Protein breakfast shakes you can make in a few minutes
  • High-protein snacks that actually taste good
  • Simple, easy-to-cook dinners that include enough protein to support your strength and muscle-building efforts

By the end of this session, you’ll know what to put on your plate and when, so you’re not guessing, grazing all day, or starving at night. Instead, you’ll be fueling your post-menopausal body in a way that supports steady energy, fewer cravings, and gradual, sustainable weight loss.

Session 3 – Inflammation, Joint Pain & Building Strength

In this session, we connect what’s happening on the inside (inflammation, hormones, aging joints) with what you’re feeling on the outside (stiffness, pain, fatigue, and weight that won’t budge).

We’ll:

• Break down how inflammation affects weight and pain after 50
  You’ll learn how ongoing inflammation can lead to weight gain, joint pain, swelling, and that “heavy and tired” feeling, and what you can start doing about it.
• Talk about why building muscle is non-negotiable now
  We’ll look at how strength helps with post-menopausal weight loss, strong bones, balance, and staying independent as you age, so you can keep doing the things you love.
• Show you strength training that is kind to your joints
  You’ll discover how isometric strength training can be easier on your knees, hips, and back while still being some of the best strength work for women over 50.
• Use food as part of your “pain and weight loss toolkit”
  We’ll talk about how food can act like medicine or poison, and how to build meals that calm inflammation, support weight loss, and still taste good.
• Help you spot where your body needs extra support
  Together, we’ll identify which joints or areas need the most kindness and how to choose strength work that helps you feel stronger without flaring up pain.

By the end of this session, you’ll start to see how the right foods and smart strength training can help you feel lighter on your feet, less sore, and more in control of your body again.

Session 4 – Post-Menopausal Hormones, Cortisol & Stress, and Sleep!

In this session, we connect the dots between hormones, belly fat, sleep, and stress so you finally understand why your body is behaving the way it is, and what you can do about it.

We’ll:

• Talk about what happens when estrogen drops after menopause
  You’ll learn how loss of estrogen can slow your metabolism, shift more fat to your middle, and make it easier to gain weight even when you’re not eating more, and why this is not about willpower or deprivation diets.
• Explain how cortisol and chronic stress affect your weight
  We’ll look at how living in constant “fight or flight” mode (worrying about family, money, health, the world…) can keep your body in fat-storage mode, especially around your belly.
• Walk through doable sleep upgrades
  We’ll talk about small changes, like a simple wind-down routine, changing your screen habits at night, adjusting light in your bedroom, or changing when you have your last snack, that can make it easier to fall asleep, stay asleep, and wake up with more energy.
• Explore stress reduction tools you can actually use
  We’ll look at using your breath, a gratitude journal, “laughter is the best medicine,” EFT tapping, and more, so you can choose what fits your lifestyle and schedule.
• Help you pick one sleep habit and one stress tool to try this week
  You’ll choose two things to test in your own life so you can feel the difference in your body, mood, and cravings.

By the end of this session, you’ll understand how post-menopausal hormone changes, cortisol, sleep, and stress all work together, and how to start turning that mix in your favor for better weight loss, more energy, and a calmer mind.

Session 5 – Inner Critic, Self-Talk & Retraining Your Brain

In this session, we tackle the voice in your head that keeps telling you, “I can’t lose this weight,” “I have no willpower,” or “This is just aging,” and we start teaching your brain a new story.

We’ll:

• Shine a light on your inner critic
  We’ll talk about the thoughts that pop up around your weight, your body, and your age—things you might not even say out loud, but that quietly drain your confidence and motivation.
• Explain how your brain builds habits and stories
  You’ll learn how your brain wires habits and thought patterns through repetition, and how you can build new pathways at any age that support your post-menopausal weight loss and health goals.
• Notice the old stories that keep you stuck
  Together, we’ll spot phrases like “I always quit,” “Nothing works for me,” or “This is just how it is after 60,” and see how they affect your choices with food, exercise, and self-care.
• What to do when you notice yourself repeating those old stories
  We’ll look at what to do in the moment when you catch yourself repeating those old stories about your body and weight that keep you stuck and discouraged.
• Begin talking to yourself like you would a good friend
  You’ll begin talking to yourself the way you’d talk to a good friend, which builds your confidence.

By the end of this session, you’ll have a clearer sense of how your thoughts, beliefs, and brain wiring play into your weight, your habits, your energy, and what to do about it.

Session 6 – Brain-Healthy Foods & Exercises

In this session, we focus on taking care of your brain and your body at the same time, so you can stay sharp, steady, and confident as you lose weight and age well.

We’ll:

• Highlight brain-healthy foods which also help with weight and inflammation
  We’ll look at brain-healthy foods which also help with weight and inflammation, like leafy greens, berries, healthy fats, nuts, and more, so you can see how what’s on your plate supports both your brain and your waistline.
• Connect what you eat to memory, mood, and energy
  You’ll learn how certain foods can leave you foggy, tired, and irritable, while others help you feel clearer, calmer, and more energized, not just for a day, but over time.
• Walk through balance and coordination exercises that also help your memory
  We’ll go over simple balance and coordination exercises that also help your memory.
• Focus on exercises that support your brain and nervous system, not just your muscles
  You’ll discover why certain kinds of exercise are especially helpful for your brain, supporting focus, reaction time, and confidence in your footing, as well as strength.

By the end of this session, you’ll have a clearer picture of which foods and exercises support a healthy brain, a calmer body, and steady energy, so you’re not just shrinking your waistline, you’re protecting your future independence too.

Session 7 – Your Personal 30-Day Plan

This is where we pull everything together and turn it into a simple, realistic plan that you can follow for the next month.

We’ll:

• Review the small changes you’ve made so far
  We’ll look back at the adjustments you’ve tried with food, exercise, sleep, and stress relief over the past several weeks.
• Notice what helped the most
  Together, we’ll see what made the biggest difference for you—whether it’s weight, energy, pain, mood, or sleep—so you’re not guessing anymore.
• Put your personal 30-day plan together
  You’ll create your own 30-day plan: a simple, realistic mix of food habits, exercise, and stress tools that fits your life, your schedule, and your energy.
• Make sure it feels truly doable
  We’ll adjust your plan so it feels doable, not overwhelming or perfectionistic. No “all or nothing,” just steady, realistic progress.

You’ll walk away from this session knowing exactly what to focus on next month, instead of trying to change everything at once.

Session 8 – Integration, Q&A & Next Steps

This final session is all about celebrating your progress and making sure you know exactly how to keep going.

We’ll:

• Celebrate your progress
  We’ll look at what’s changed for you, on the scale and in how you feel day-to-day, like less pain, better sleep, and more energy.
• Fine-tune your 30-day plan
  We’ll adjust your personal 30-day plan so it feels clear, sustainable, and truly doable with your lifestyle and schedule.
• Talk about how to handle real-life setbacks
  We’ll discuss what to do when life happens such as travel, holidays, stress or illness, and how to get back on track quickly.
• Answer your questions
  You’ll have time to ask questions about post-menopausal weight loss, food, exercise, sleep, stress, and anything else that’s come up for you during the program.
• Share your options for continued support
  I’ll outline ways you can keep your momentum going with me, such as Yoga or Pilates classes, private coaching, or future groups.

” I was so confused about food – what is healthy, when to eat, how much protein to eat, etc. Google is no help at all! Kathi showed me how to make a healthy meal plan for ME! I feel so much better, my clothes fit better, inflammation has left my body and I sleep better too. I highly recommend Kathi’s programs!”  — Pam

“ I was afraid to get down on the floor to play with my grandkids as I thought I would not be able to get up again. Kathi not only helped me to lose a few pounds, but taught me how to get back up from the floor safely and easily. Now I’m the fun grandma again!” – Becky

Your Investment

I’m offering this first round of the Real Food and Strength Reset For Women 50+ as a Founding Member group, so you get extra value at a lower price while I fine-tune this program.

Founding Member Price:
$397 for the full 8-session small group coaching program
(plus 2 Yoga or Pilates Zoom classes with me)

You’ll get:

• 8 live, 60-minute group coaching sessions on Zoom
• 2 Yoga or Pilates Zoom classes
• Simple weekly “try this” steps with food, exercise, sleep, or stress relief
• A small, supportive group of women 50+ on the same path
• BONUS: My eBook “The Top 7 Mistakes That Are Keeping You From Meeting Your Weight Loss Goals” as an extra resource you can refer back to anytime

Because this is a Founding Member round, everyone who joins agrees to:

• Show up for the sessions as consistently as possible
• Fill out a short feedback form at the end of the program
• Provide a written testimonial I can use in future (first name and age only is fine)

In future rounds, this program will be priced higher, but as a Founding Member you get the lower price plus the bonus eBook.