Welcome to the 14-Week Body Recomp Program for Women 40+
- May 3
- 5 min read
Updated: 5 days ago
Build Muscle, Increase Strength, and Improve Body Composition
Our program is designed for women over 40 who wish to build muscle, boost strength, and enhance body composition in a fluid and enjoyable way, regardless of their current fitness stage. This program is ideal for those who enjoy experimenting with movement patterns without adhering to rigid schedules during the summer months.
Ladies, Does This Sound Familiar?
Your body doesn't respond to more cardio or calorie cutting like it used to.
You feel you need to work out even more to maintain your weight.
You’re noticing increased body fat around your midsection, or your waistband feels tighter.
Your skin appears looser in certain areas.
You’re not feeling as strong, athletic, or healthy as you desire.
Why Is This Happening?
Women typically lose 3-8% of their muscle mass every decade, starting in their 30s. This decline adversely affects metabolism, bone density, and posture. Many of us may feel like we are regressing in our fitness and appearance goals, often leading to weight gain and other challenges.
Hormonal shifts trigger a different reaction to stress in our bodies. This often means that the workouts that worked in the past may no longer have the same effect. It's essential to approach our exercise in a way that minimizes cortisol levels, which can contribute to belly fat, while still achieving the desired physical gains.
So, What Is the Answer?
The solution lies in short but effective Body Recomp workouts that focus on varying repetitions and weights. Our program features four distinct formats, ensuring we don't stress the same muscle group in consecutive workouts.
Lower rep range, heavier weights: Focus on compound movements that alternate between upper and lower body.
Higher rep range, lighter weights: Integrate compound movements with isolation movements.
Moderate rep range, medium weights: Focus predominantly on compound movements, alternating upper and lower body.
Accessory/isolation days: Complete a circuit that targets abs and core-specific exercises.
A Flexible and Responsive Metabolism
These workouts will create a flexible and responsive metabolism while simultaneously strengthening your muscles and bones.
Are You Ready to Transform?
If you are a current member, this program is included with your membership. You can join here.
If you're looking to become a new member, you can click the button below. Enjoy your first two weeks for free, followed by a monthly fee of just $29. There are no contracts or notice requirements. As a member, you will also have access to cardio and yoga classes.
Prefer a one-time fee for the entire Body Recomp program? Click the button below to select your payment option.
What’s Included in the Body Recomp Program?
An Online Course
Prepare and optimize your experience with helpful resources.
Review details on the 50 workouts available.
Access form videos for guidance.
Enjoy recordings that will be posted as we progress.
Track your workout completion. How satisfying will it be?
A Private Online Group for Participants
Engage with posts from other participants.
Share your experiences or ask any questions.
Be a part of a supportive community of women with similar goals.
Booking Calendar for Live Classes
Book any live classes you wish to attend.
Enjoy seamless navigation through our dedicated app (though it's not required).
Who Am I?
I’m Julie, the 56-year-old founder of ZoYoga Fitness & Nutrition and the creator of the Body Recomp program.
My fitness journey began in the early 1990s with a Cindy Crawford VHS tape in my college living room. Since then, my passion for fitness has grown immensely.
I’ve pursued formal education in fitness since 2008.
After having my first child in 2010, I refined my programming for better efficiency.
Since experiencing my first menopausal symptoms in 2018, I focused on the science of exercise and hormones important for peri- and post-menopausal women.
Body Recomp was created specifically to assist women in building muscle while reducing fat. Together, we can combat the effects of aging and develop stronger, more toned arms, legs, and cores—all in a flexible and efficient manner.
What Women Are Saying
Feedback from our recent Muscle Define program reflects the effectiveness of our classes. Here's what some women have shared:
Cindy P: This workout was good! The directions were clear and it was challenging, but accessible. The modification tips were greatly appreciated, especially for my knees.
Dani G: I found the components and pace enjoyable. It was engaging without being overwhelming. Trying new deadlift variations was exciting as I’m just getting back into strength training.
Gina H: I really liked it! My legs felt sore after, which is a good sign! The variety made it so much better.
Jessie M: The session went quickly, yet I felt accomplished. Your reminders about relaxing were helpful, and I appreciated the pacing cues.
Kelsey T: I felt strong and inspired. The pace was perfect and I enjoyed the new challenges presented in the exercises.
Michele K: I felt powerful and capable! The session was amazing and I feel stronger already. Thanks for your great motivation!
Mindi J: Your music choices enhanced the class, and I appreciated your clear cues and pacing.
Nancy R: I loved all the aspects of the session. I'm definitely looking forward to repeating these classes.
Sharyl A: The workout effectively targeted my legs. I felt good afterward.
Tamara H: The 30-minute classes are perfect and the reminders were really helpful in terms of avoiding injuries.
Teresa E: I enjoyed the music and found the workout suitably challenging for my well-practiced routine.
Tierney P: I felt powerful and challenged! The guidance made each exercise easier to manage.
Frequently Asked Questions
What If I’ve Never Done Any Strength Training?
This program is beginner-friendly. You can customize your participation to suit your level. It's advisable to start with lighter weights and fewer classes if you haven't been exercising regularly.
What If I’ve Done Some Strength Training?
This program caters to varying fitness levels, ensuring you are challenged regardless of your experience. You may need to invest in heavier weights for added difficulty.
What Are the Program Dates?
This program kicks off on May 27th and runs through Labor Day. Early sign-up allows you to access materials beforehand.
What is the Time Commitment?
Each workout lasts between 30 to 45 minutes. While 3 workouts a week are recommended for optimal results, consistency is key.
What Equipment Do I Need?
Required equipment includes a mat, 3 sets of weights, and a glute band. Additional equipment may be introduced in some classes.
What’s the Live Class Schedule?
Typically, it looks like this:
Monday: 6 PM CST
Tuesday: 9 AM CST
Wednesday: 6 PM CST
Saturday: 8 AM CST
What if I Cannot Attend the Live Classes?
Recordings will be available within 24 hours of each live session, allowing you to mix and match whether live or recorded.
Can I See What These Workouts Are Like?
Here’s a recording of a previous class emphasizing heavier lifting and fewer reps. It demonstrates one of the four formats we utilize.
How Much Does the Program Cost?
The entire Body Recomp program is included for current members. If you're new, sign up to enjoy the first two weeks free. Afterward, it's $29 a month with no contracts. Members also benefit from additional classes.
For a one-time payment of $149, you can enroll in the 14-week program without membership.
Can I Invite Others to Join?
Absolutely! Feel free to share the link to this page with anyone interested.
How Can I Ask an Unanswered Question?
For any further inquiries, please email me at julie@zoyoga.com or text me at 612-210-6981.
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