Welcome to a 10-week Muscle-Building Program for Women 40+ who want more lean muscle and definition in their shoulders, arms, back, legs, glutes, and core.
This program is efficient but challenging enough to make a difference in how you feel and look.
These workouts may FEEL different than what you are used to, especially if you have been focusing on lightweights, cardio, and boot camps.
But there is GOOD reason to try something different.
Does any of this resonate with you?
👉Your body doesn’t seem to respond to more cardio or calorie-cutting like it used to.
👉You feel like you must exercise even more to maintain.
👉You’re noticing more body fat storage in your midsection, or your waistband is getting tighter.
👉Your skin has gotten looser in places on your body
👉You are not feeling as strong, athletic, and HEALTHY as you want to!
Why is this happening?
Most women lose 3-8% of their muscle mass each decade, starting in their 30s, negatively affecting metabolism, bone density, and posture. We feel like we are moving backward in our fitness and aesthetic goals, often experiencing weight gain, among other things.
Hormonal changes cause our bodies to react differently to stress. This is why you may notice that your body is not responding to the types of workouts it used to. While all exercise is a form of stress, being more intentional about how we “stress” our bodies can give us all the gains without keeping cortisol levels high (which, among other things, contributes to belly fat).
So, what is the answer?
It's short but challenging muscle-building workouts with heavier weights. Because muscle helps maintain a flexible, responsive metabolism, strengthens bones, and prevents frailty.
If you haven’t seen the changes you like to see in your body lately, it’s time to try something new. Join us for this program and watch your body respond differently.
Are you ready to make this shift with me?
If you are currently paying a monthly fee to ZYF, as a current member you can sign up for this program at no extra charge. See the Member Enrollment button below.
If you are not a current member, you can enroll in this program and pay a one-time fee. See the Non-Member Enrollment Buttons below.
What's Included in the Muscle Define program?
Upon purchasing the Muscle Define Program, you'll immediately get access to the following:
A closed group of participants
A printable program plan you can use to map out your personalized program. You can choose how many workouts you wish to complete in 0 weeks and work around any vacations or other interruptions. The program plan will also guide you in adjusting your plan if you encounter unexpected obstacles (such as illness or changes to your schedule).
A booking calendar where you can book any of the live classes you want to take
An app you can use for easy navigation (you can also access everything from the web if that's what you prefer)
Throughout the 10 weeks, you will also have access to:
Up to 50 carefully curated workouts offered live and recorded. You can pick and choose which workouts you want to do, but I will provide guidance on the order and when you should take days off.
Printable workout descriptions with exercise lists and equipment options
Short videos on form and modifications
A place to ask questions and get support
A community of other women who share your goals
Hi, I'm Julie!
I am the 56-year-old founder of ZoYoga Fitness & Nutrition and the creator of Muscle Define.
I started my fitness journey in the early 1990s with a Cindy Crawford VHS tape in the living room of my college apartment.
I’ve been pursuing formal education in fitness since 2009. Since I had my first child in 2010, I’ve been refining my exercise programming to be more efficient. Since I entered perimenopause in 2018, I’ve become laser-focused on the science of exercise and hormones.
Muscle Define was specifically created to help peri and post-menopausal women build muscle mass to reverse or prevent the effects of aging and give arms, legs, and core a more toned look in the most time-efficient manner possible.
What Women Are Saying About Muscle Define
Fifty women participated in the beta program I ran in January. Here’s what some of them had to say.
Cindy P—This was a good workout with clear directions. It was hard enough but not out of reach. I appreciated the tips for modifying, as my knees are weaker than the rest of my body and can sometimes give me trouble.
Dani G. – I really enjoyed the workout’s components and pace—it was engaging and challenging without being overwhelming. I was excited about the deadlift options, especially trying out new variations. Since I’m just getting back into strength training with weights, I focused on lighter weights to prioritize proper form. While I’m not usually a fan of lunges, I did enjoy the step-back lunge from the top of the mat. I even felt confident enough to increase weights during the second set for some exercises, which was a great feeling of progress. I’d definitely take this class again.
Gina H - I really enjoyed it. My legs were sore for the next few days (and I work out almost daily with Peloton). The variety of the workout was really good, and the instructions with modifications were great.
Jessie M— It went by quickly, but I still felt accomplished. I appreciate you telling us to relax our jaws and faces. I always clench, and your reminders really help me. I also liked your demonstrations. Your pacing cues helped me count on my own to keep up or slow down as needed.
Kelsey T - I felt strong and inspired. I appreciated your reminders to pay attention to how my body felt in each exercise. It was great to have options/modifications where needed. The pace was perfect, and the 45 minutes flew by! I enjoyed that many of the exercises were new to me and more of a challenge, such as staggered leg deadlifts and one-sided lunges with weights at shoulders. I really enjoyed it.
Michele K—WOW! This program is going to be exactly what I need!!!!! I felt powerful and capable! I feel stronger already and more confident that I can get even stronger! The 30-minute session is my favorite, but pushing once a week to the 45-minute total-body session is totally doable! You are such a great motivator and have expert advice and cues! Thank you for all that you do to empower us! I am in.
Mindi J—I usually do Peloton. Your music is better, and I like doing a live class. You are a pro at giving verbal cues, and your pacing is perfect. There were a couple of variations I have not done before. I found the written workout plan infinitely helpful, especially if I have a goal to increase weights at some point.
Nancy R – Great music. How long will these recordings be available? I want to redo these classes/recordings on Monday and Wednesday each week until you start the program in March. I look forward to your new program starting in March!
Sharyl A—I felt good doing the workout; my legs were burning! It really targeted my lower body in a short time. My daughter Megan felt the same way.
Shelly H—The warmup and exercises worked well for me. I appreciated your tips about movements and how to make them more or less challenging.
Tamara H—I like that so many muscle groups can be addressed in 30 minutes. I also like the option of doing just upper, just lower, or full body. Cueing is great, especially remembering to tighten abs. Also, reminders of what not to do (overextending) to avoid injury were helpful. Thanks, Julie!
Teresa E—Thank you! I loved the music. I work out regularly and do Pilates and yoga, and it was challenging enough for me.
Tierney P - I felt powerful and challenged in this workout. I definitely worked up a good sweat and my muscles were tired! I liked that we had that guide ahead of time so I could go to the class knowing the general flow of what we will be doing. It helps keep me going and motivated when the workout gets hard.
Frequently Asked Questions
What if I’ve never done any strength training? Is this an advanced program?
This program is adaptable to all levels. You can decide how many classes to do during the 10 weeks, do fewer reps than I do, or use lighter weights. If you haven’t exercised at least a couple of days a week for the last three months, I suggest you set a goal to complete 30 of the workouts in 10 weeks and start with a set of 3lb, 5lb, and 8lb weights.
What if I’ve done a fair amount of strength training? Is this a beginner-only program?
This program is written and organized to challenge you at any level. However, if you have some strength training experience, I encourage you to complete as many classes as possible in 10 weeks. You may need to invest in heavier weights to reach your next level.
What are the dates of this program?
We begin on March 17 and finish on May 20th—just in time for Memorial Day weekend!
You can start perusing the materials as soon as you sign up.
What is the time commitment of this program?
Each workout is 30 – 45 minutes. To see changes, I suggest you plan to complete at least 30 workouts in 10 weeks. More if you’ve been strength training already and want to uplevel.
What equipment will I need?
I suggest you have a mat and at least two sets of hand weights. As you get stronger, you may want to add heavier weights. I will provide handouts you can use to track your weights and your increased strength. I may use additional equipment in some classes, but I will let you know beforehand. The supplemental equipment is optional.
What is the live class format and schedule?
Monday evening, 6 pm CST/7 pm EST, 30 minutes, upper OR lower body
Tuesday morning, 9 am CST/10 am EST, 30 minutes, upper OR lower body
Wednesday evening, 6 pm CST/7 pm EST, 30 minutes, upper OR lower body
Thursday morning, 9 am CST, 10 am EST, 30 minutes, upper OR lower body
Saturday morning, 8 am CST, 9 am EST, 45 minutes, full body
What if I can’t attend any or some of the live classes?
I will provide recordings within 2 hours of each class's completion. You can do all recorded classes or mix them in with live attendance.
Can I get a sneak peek of what these workouts will be like?
Yes. I offered three beta classes in January. Select the button below to access one of the recordings.
How much does the Muscle Define Program cost?
If you are already a member (currently paying ZFY a monthly fee) this program is included in your membership.
For non-members, the one-time fee is $99 for the entire program. Yes, you read that right. For only $99, you can access up to 50 classes in 10 weeks.
I’m super excited about this program. Can I invite others to do this with me?
Of course!. Share the link to this page with anyone who wants to learn more and sign up.
How can I get a question that is not covered here answered?
Please email me at julie@zoyoga.com or text me at 612-210-6981
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