Achieve Body Recomposition (more muscle, less fat) in a Flexible Summer Program.
- May 3
- 8 min read
Welcome to a 14-week Body Recomp Program for Women 40+ who want to build muscle, increase strength, and improve body composition in a flexible, engaging way, at any stage of your life.
This is perfect for you if you love exploring new movement patterns and don't want to be tied to a strict schedule during your Summer.
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?
Short but challenging Body Recomp workouts that vary in reps and how heavy the weights are.
We rotate between four class formats without stressing the same muscle group two workouts in a row.
Lower rep range, heavier weights. Compound movements alternating between the upper and lower body
Higher rep range, lighter weights. Compound movements combined with isolation movements.
Moderate rep range, medium weights. Mostly compound movements alternating between the upper and lower body.
Accessory/isolation day involving a circuit with abs/core-specific exercises.
This program will create a flexible and responsive metabolism
while strengthening your muscles and bones.
Are you ready to do this?
If you are a current member, this entire program is included with your membership, and you can join here:
If you’d like to become a new member, select the button below.. You’ll get your first two weeks free, and then you can participate for only $29 a month for as long as you like. There are no contracts and no notice requirements. Members also have access to cardio and yoga classes.
What's included in the Body Recomp program?
An online course.
Find helpful information to help you get prepared and optimize your experience.
Review details on the 50 workouts you can choose from.
Watch form videos
Access recordings (I will post as we go)
Mark the workouts complete as you finish each one. How satisfying will that be?
A private online group for participants
Read posts from others.
Share your experience or ask a question.
Be part of a community of women who share your goals (and sometimes your struggles)
A booking calendar where you can book any of the live classes you want to take.
An app you can use for easy navigation (the app is not required to participate)
Hi, I'm Julie!
I am the 56-year-old founder of ZoYoga Fitness & Nutrition and the creator of Body Recomp.
I started my fitness journey in the early 1990s with a Cindy Crawford VHS tape in the living room of my college apartment.
Since 2008, I’ve been pursuing formal education in fitness.
Since 2010 (when I had my first child), I’ve been refining my exercise programming to be more efficient.
Since 2018 (when I experienced my first menopausal symptoms), I’ve become laser-focused on the science of exercise and hormones for peri- and post menopausal women.
Body Recomp was specifically created to help women build muscle and reduce fat. Together, we can prevent the effects of aging while giving our legs, arms, and core a more toned look. And we can do it in a flexible and efficient manner.
What Women Are Saying
This isn't my first rodeo. Over 50 women took classes in our recent Muscle Define program. Here’s what some of them have said:
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 14 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 take a full day off between each workout and start with a set of 3lb, 5lb, and 8lb weights. You will know when to start working out more often or use heavier weights.If you sign up before May 27th, you can start perusing the materials early
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, you may need to invest in heavier weights to reach your next level. You can start perusing the materials early if you sign up before May 27th.
What are the dates of this program?
We begin on May 27th and finish on Labor Day. If you sign up before May 27th, you can start perusing the materials early.
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 3 workouts most weeks. However, you will still benefit from fewer classes as long as you stay consistent.
What equipment will I need?
I suggest you have a mat, at least three sets of hand weights, and a glute band. I have Amazon links inside the course if you want recommendations. As you get stronger, you may want to add heavier hand weights. 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?
Most weeks will look like this:
Monday evening, 6 pm CST/7 pm EST, 30 minutes
Tuesday morning, 9 am CST/10 am EST, 30 minutes
Wednesday evening, 6 pm CST/7 pm EST, 30 minutes
Saturday morning, 8 am CST, 9 am EST, 45 minutes
What if I can’t attend any or some of the live classes?
I will post recordings of the live classes within 24 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?
Sure! This is a recording of a 45-minute class in which we lift heavier and do fewer reps. It is one of the four formats we will use.
How much does the Program cost?
If you are a current member, this entire program is included with your membership—no extra fees.
If you’d like to become a new member, select the button below. You'll get your first two weeks free, and then you can participate for only $29 a month for as long as you like. There are no contracts and no notice requirements. And members also have access to cardio and yoga classes.
If you’d like to pay a 1 time fee upfront, select the button below.
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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