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Where dedicated women come to rediscover their strength, their femininity, and their love for fitness. Aging does not define us, we defy aging by defining our bodies. Welcome to your strong, sexy pathway after 40. Here we understand that what you did in your 20s to get fit will not help you after 40 to get fit. Using experience and science we have discovered the fastest and most efficient way to transform your body to look and feel better after 40 then you did in your 20s.
Join 5,000+ getting MOTIVATED every Sunday morning while reading The Becoming You Newsletter (you’ll learn a bit about fitness after 40, nutrition that affects hormones, up-to-date life, and special offers too.)
Hi, I'm Nancy
Hey there! I'm Nancy Di Nino your dedicated Women's Fitness Coach, here to ignite your strength and sex appeal. With my high-energy approach and unwavering belief in your potential, I'll guide you through every step of your transformation journey. Let's turn your dreams into reality and unleash your inner powerhouse. Join me today and let's soar to new heights of success together!
With a contagious enthusiasm and unwavering passion, I am the go-to coach for aspiring and established strong and sexy bodies alike. My high-energy approach and dynamic coaching style empower individuals to unlock their full potential and turn their dream bodies into reality.
Nancy is a former professional Fitness Competitor with 20+ years of experience, a certified Clinical Weight Loss Practitioner and certified in Advanced Nutrition for Fat Loss Strategies and a Personal Trainer for over 30 years.
She has coached thousands of people, including gym novices and professional competitors, and now specializes in helping women of all body types reach their health and fitness goals by focusing on female metabolism, gut, and hormone health.
Recognized by Forbes Magazine, Apple News and one of Canada’s Top Trainers she has also been features in Oxygen, Muscle & Fitness Hers and Iron Man Magazine.
She has also hosted media events, including The Arnold Schwarzenegger Sports Weekend.
In my 20s, I was insecure, cared what others thought of me and wanted to look to ‘others’ for approval... In my 30s, I spent years having a bad relationship with food and body dysmorphia. Despite winning fitness competitions, I was miserable on the inside from the calorie restriction, which led to binge eating, depression and isolating myself from social activities.
But when I finally leveled up to return to my lean, strong, confident self, I was hit with another challenge: The perimenopause season got me. How I was eating and training wasn’t working for me - I started to freak out, thinking I was slowly aging...
But this was the “aha” moment I needed to regain control of my life and not give up on myself.
After 40, I became obsessed with learning about female metabolism and hormones and how vital muscle is to keep living. STRONG & SEXY for the rest of my life. Muscle is anti-aging.
And that is why I am on a mission to impact women 40+ (yes, it starts in mid-30s) to look and feel better than they did in their 20s.
Midlife Muscle Makeover
A 21-day progress-proven program that will jump-start your transformation. This is for the women who have the motivation to transform themselves, and just need a plan to follow. We got you covered. Get yourself back into the swing of things with a laid-out fitness routine, nutrition plan, and a community to chat with. This is a self-paced program that you can do on your own.
Strong & Sexy Program
Strong & Sexy is a program designed to help women achieve their ideal body composition, while also improving their strength and overall health.
The program includes a comprehensive nutrition plan, as well as customized workout routines that are tailored to each individual's goals and fitness level.
The Strong & Sexy Experience
The Strong and Sexy Experience is your transformational showcase. This is an in-person weekend with Nancy, her team and a collection of the most dedicated women after completing their strong and sexy programs This weekend includes a luxury stay, hair, make-up, photoshoot, and more.
Don’t just earn your results, show them off in style.
Is It Too Late to Build Muscle After 40?
Let’s get one thing straight, aging does not mean decline.
At least not if you’re willing to do something about it...
If you’re in your 40s, 50s, or even 60s and wondering whether it’s too late to build muscle, the answer is simple: Absolutely not!
In fact, this is exactly the time to start. Especially if you want to defy aging, boost your metabolism, and finally feel strong and sexy in your body again.
Here’s the Truth: Muscle Is Your Metabolic Gold
After 40, women can lose up to 1% of muscle mass per year, thanks to declining estrogen and a drop in physical activity.
This isn’t just about how you look in the mirror. It’s about how you live.
Less muscle = slower metabolism
Less muscle = more fat storage (especially around the belly)
Less muscle = higher risk of injury, weakness, and bone loss
So how do we combat this?
Why Building Muscle Gets Harder (But Not Impossible)
Most women over 40 are still following fitness advice meant for their 20s and 30s. Too much cardio. Too little food. No hormone support.
But you’re not 25 anymore, and that’s okay. What's not okay is following a plan that no longer serves you. You need a smarter strategy that works with your hormones, not against them.
Here’s why muscle building feels harder:
Hormonal Shifts: Estrogen and testosterone decline, making it harder to gain lean mass without the right training stimulus. You can do everything right and still feel like your body is rebelling if your hormones are out of balance.
Stress + Cortisol: Midlife stress, poor sleep, and chronic dieting wreck your ability to recover and grow. Overtraining, poor sleep, and zero rest days can blunt results and increase injury risk.
Undereating: Most women over 40 aren’t eating enough protein or calories to support lean muscle tissue. Starving yourself won’t build muscle. Most midlife women are eating like it’s still 1995 — low-fat, low-calorie, and low-protein.
So yes, your body changes, but that doesn’t mean it’s broken.
It just means you need a more intentional approach.
What Works After 40?
If you want to build muscle after 40, here’s the 5-part formula I use with clients:
1. Lift Heavy (Yes, You Can)
Muscle doesn’t grow from endless cardio or baby weights. You need progressive overload, challenging your body with more resistance over time. This can be:
Dumbbells
Barbells
Cables
Bands (for activation, not as your main lift)
Don’t worry about “getting bulky.” That myth needs to die.
2. Track Your Nutrition (Not Just Protein)
Most women over 40 are severely under-eating—especially protein. But it’s not just about hitting a protein target. You need to be tracking all your calories and understanding the quality of what you’re eating.
You could be in a deficit or even hitting your macros… but if your meals are filled with inflammatory foods, low fiber, or processed junk? You’ll stay bloated, inflamed, and hormonally imbalanced.
Aim for at least 0.8–1g of protein per pound of goal bodyweight—but also prioritize whole foods, gut-friendly meals, and micronutrient balance. Your metabolism and hormones will thank you.
3. Recover Like It’s Your Job
Muscle isn’t built in the gym, it’s built after the gym while you recover. And if you’re over 40, your recovery needs to be just as intentional as your workouts.
But let’s be real… recovery looks different in perimenopause and menopause. Hot flashes, insomnia, night sweats, and restless sleep can sabotage your progress if you don’t take steps to support your body.
Here’s how to recover smarter:
Prioritize 7–9 hours of quality sleep
If insomnia hits, try:
– Magnesium glycinate before bed
– A cool, dark bedroom (aim for 65–67°F)
– No caffeine after noon
– Limit blue light 1 hour before bed
Manage hot flashes naturally
– Cooling sheets or a chill pad
– Black cohosh or evening primrose (talk to your provider)
– Stay hydrated and keep blood sugar stable
Focus on active recovery
– Walk daily to improve circulation
– Light stretching to ease joint stiffness
– Epsom salt baths or magnesium sprays
Replenish what your body loses
– Drink water with electrolytes (especially after sweating)
– Eat anti-inflammatory foods (leafy greens, berries, salmon)
– Avoid alcohol! It disrupts sleep and raises cortisol
4. Balance Your Hormones
If your hormones are out of whack, your results will be too.
Estrogen, progesterone, and testosterone all play a role in how you build muscle, recover, and burn fat. When these decline, everything feels harder: sleep, strength, mood, metabolism, even motivation.
Here’s how to support balance:
✅ Test, don’t guess
Ask your doctor for a full hormone panel—including estrogen, progesterone, testosterone, DHEA, and thyroid markers. If they won’t run it, work with a functional or integrative provider who will.
💊 If you’re open to BHRT…
Bioidentical hormone replacement therapy can improve quality of life, help preserve muscle, reduce joint pain, improve sleep, and support recovery—especially when paired with strength training and proper nutrition.
🌿 If you’re not ready for BHRT…
You can still support your hormones naturally:
– Eat enough (especially protein and healthy fats)
– Ditch alcohol and ultra-processed foods
– Get 7–9 hours of quality sleep
– Lift weights (muscle supports hormonal balance)
– Manage stress: high cortisol throws everything off
– Focus on gut health—your gut helps detox excess hormones
Hormone balance isn’t just about one solution—it’s about creating the right environment inside your body to thrive. Whether you go the natural route, pursue BHRT, or a mix of both, the key is: stop ignoring your hormones.
5. Stay Consistent
This isn’t a 21-day shred.
This is a lifestyle built on strength, not shortcuts!
Real Talk: I Built More Muscle After 40 Than I Ever Did in My 20s
And I’ve helped hundreds of women do the same.
Not because we did more, but because we trained smarter.
We stopped chasing low-calorie diets and being the smallest version of ourselves and started chasing strength, confidence, and longevity.
If you want to build lean muscle, it’s not too late.
Not even close.
Your body isn’t giving up on you, it’s begging you to rise to the occasion.
If you’ve been spinning your wheels, trying what worked in your 20s with no success, it’s time for a new approach.
One that’s rooted in science, strength, and strategy.
And if you’re ready to build muscle, feel confident, and own this next decade of your life…
Is It Too Late to Build Muscle After 40?
Let’s get one thing straight, aging does not mean decline.
At least not if you’re willing to do something about it...
If you’re in your 40s, 50s, or even 60s and wondering whether it’s too late to build muscle, the answer is simple: Absolutely not!
In fact, this is exactly the time to start. Especially if you want to defy aging, boost your metabolism, and finally feel strong and sexy in your body again.
Here’s the Truth: Muscle Is Your Metabolic Gold
After 40, women can lose up to 1% of muscle mass per year, thanks to declining estrogen and a drop in physical activity.
This isn’t just about how you look in the mirror. It’s about how you live.
Less muscle = slower metabolism
Less muscle = more fat storage (especially around the belly)
Less muscle = higher risk of injury, weakness, and bone loss
So how do we combat this?
Why Building Muscle Gets Harder (But Not Impossible)
Most women over 40 are still following fitness advice meant for their 20s and 30s. Too much cardio. Too little food. No hormone support.
But you’re not 25 anymore, and that’s okay. What's not okay is following a plan that no longer serves you. You need a smarter strategy that works with your hormones, not against them.
Here’s why muscle building feels harder:
Hormonal Shifts: Estrogen and testosterone decline, making it harder to gain lean mass without the right training stimulus. You can do everything right and still feel like your body is rebelling if your hormones are out of balance.
Stress + Cortisol: Midlife stress, poor sleep, and chronic dieting wreck your ability to recover and grow. Overtraining, poor sleep, and zero rest days can blunt results and increase injury risk.
Undereating: Most women over 40 aren’t eating enough protein or calories to support lean muscle tissue. Starving yourself won’t build muscle. Most midlife women are eating like it’s still 1995 — low-fat, low-calorie, and low-protein.
So yes, your body changes, but that doesn’t mean it’s broken.
It just means you need a more intentional approach.
What Works After 40?
If you want to build muscle after 40, here’s the 5-part formula I use with clients:
1. Lift Heavy (Yes, You Can)
Muscle doesn’t grow from endless cardio or baby weights. You need progressive overload, challenging your body with more resistance over time. This can be:
Dumbbells
Barbells
Cables
Bands (for activation, not as your main lift)
Don’t worry about “getting bulky.” That myth needs to die.
2. Track Your Nutrition (Not Just Protein)
Most women over 40 are severely under-eating—especially protein. But it’s not just about hitting a protein target. You need to be tracking all your calories and understanding the quality of what you’re eating.
You could be in a deficit or even hitting your macros… but if your meals are filled with inflammatory foods, low fiber, or processed junk? You’ll stay bloated, inflamed, and hormonally imbalanced.
Aim for at least 0.8–1g of protein per pound of goal bodyweight—but also prioritize whole foods, gut-friendly meals, and micronutrient balance. Your metabolism and hormones will thank you.
3. Recover Like It’s Your Job
Muscle isn’t built in the gym, it’s built after the gym while you recover. And if you’re over 40, your recovery needs to be just as intentional as your workouts.
But let’s be real… recovery looks different in perimenopause and menopause. Hot flashes, insomnia, night sweats, and restless sleep can sabotage your progress if you don’t take steps to support your body.
Here’s how to recover smarter:
Prioritize 7–9 hours of quality sleep
If insomnia hits, try:
– Magnesium glycinate before bed
– A cool, dark bedroom (aim for 65–67°F)
– No caffeine after noon
– Limit blue light 1 hour before bed
Manage hot flashes naturally
– Cooling sheets or a chill pad
– Black cohosh or evening primrose (talk to your provider)
– Stay hydrated and keep blood sugar stable
Focus on active recovery
– Walk daily to improve circulation
– Light stretching to ease joint stiffness
– Epsom salt baths or magnesium sprays
Replenish what your body loses
– Drink water with electrolytes (especially after sweating)
– Eat anti-inflammatory foods (leafy greens, berries, salmon)
– Avoid alcohol! It disrupts sleep and raises cortisol
4. Balance Your Hormones
If your hormones are out of whack, your results will be too.
Estrogen, progesterone, and testosterone all play a role in how you build muscle, recover, and burn fat. When these decline, everything feels harder: sleep, strength, mood, metabolism, even motivation.
Here’s how to support balance:
✅ Test, don’t guess
Ask your doctor for a full hormone panel—including estrogen, progesterone, testosterone, DHEA, and thyroid markers. If they won’t run it, work with a functional or integrative provider who will.
💊 If you’re open to BHRT…
Bioidentical hormone replacement therapy can improve quality of life, help preserve muscle, reduce joint pain, improve sleep, and support recovery—especially when paired with strength training and proper nutrition.
🌿 If you’re not ready for BHRT…
You can still support your hormones naturally:
– Eat enough (especially protein and healthy fats)
– Ditch alcohol and ultra-processed foods
– Get 7–9 hours of quality sleep
– Lift weights (muscle supports hormonal balance)
– Manage stress: high cortisol throws everything off
– Focus on gut health—your gut helps detox excess hormones
Hormone balance isn’t just about one solution—it’s about creating the right environment inside your body to thrive. Whether you go the natural route, pursue BHRT, or a mix of both, the key is: stop ignoring your hormones.
5. Stay Consistent
This isn’t a 21-day shred.
This is a lifestyle built on strength, not shortcuts!
Real Talk: I Built More Muscle After 40 Than I Ever Did in My 20s
And I’ve helped hundreds of women do the same.
Not because we did more, but because we trained smarter.
We stopped chasing low-calorie diets and being the smallest version of ourselves and started chasing strength, confidence, and longevity.
If you want to build lean muscle, it’s not too late.
Not even close.
Your body isn’t giving up on you, it’s begging you to rise to the occasion.
If you’ve been spinning your wheels, trying what worked in your 20s with no success, it’s time for a new approach.
One that’s rooted in science, strength, and strategy.
And if you’re ready to build muscle, feel confident, and own this next decade of your life…
With over 25 years’ experience as a Personal Trainer her forte is teaching proper form and the anatomy of lifting using her own tried and true T3 Training Methods.
Being in her 50s she understands the needs of women’s health, hormones, nutrition and training in the over 40 years and the formula to age in reverse.
She is certified in Menopause Nutrition and Advanced Clinical Fat loss. Using a strong holistic approach to optimize healthy aging, her motto is “muscle is your prescription” to longevity. Muscle is medicine.Now she is on mission to impact women over 40 to look and feel their best by getting leaner and stronger with age and redefine societal perceptions around midlife and aging.
As a lifelong athlete she has graced the fitness stages as a National Level Figure Competitor and former world-class professional salsa dancer.
Her passion for fitness has led to an incredibly rewarding and diverse career in the international fitness, media and modeling industry; landing me features and covers for top publications like Forbes, Apple News, Oxygen, Muscle & Fitness Hers, and Iron Man Magazine.
Lauren Lane is a Personal Trainer, Nutrition Coach, Registered Nurse, Mom and Bikini Competitor. Her academic background is primarily in Molecular Biology and Nursing, but her passion is in incorporating whole body health into the different seasons of life for herself and others.
She believes the proper knowledge, habits and a phenomenal team support system can change and save lives while helping women confidently get to the pinnacle of their fitness.
Everyone's journey and reasons are as unique as they are and she's looking forward to getting to know clients and being a part of the fit and confident years of their lives!
Lauren is a lifelong athlete of various sports and has been doing NPC Bikini Shows on and off since 2015 as a way to create goals in the gym and kitchen. Competitions were her personal gateway into functional health and weightlifting and she loves to share what she's learned.
Most recently she lived in Germany where she competed in NPC Worldwide Pro-Qualifiers and the Olympia Amateur Circuit. She's your go-to-gal for all things show day and posing. But, also your hype-squad and motivator for any body goals you're trying to accomplish!
Lee Ann Buttery is a distinguished Licensed Esthetician for over 13 years and a Health Coach/Holistic Nutritionist for nearly 5 years.
She integrates her expertise in both skincare and nutrition to help her clients achieve optimal skin health and wellness.
With a strong holistic approach, she has addressed a gamut of issues such as aging skin to helping clients lose weight and manage autoimmune disease.
She obtained a certificate in plant-based nutrition from Cornell University and is currently a PhD candidate in Holistic Nutrition. As her knowledge in this field expanded, Lee Ann has now shifted her approach to more Primal/Animal-based
Nutrition.
Her brand has been featured in three issues of British VOGUE magazine Conde Nast Traveller and Glamour UK. Lee Ann was also interviewed on FOX Sports discussing weight loss and inflammation.
Jennifer, a seasoned business owner with over 32 years of experience, brings her expertise in operations to NDF. Her background spans information technology, sales, nutrition, and fitness.
As a Certified Personal Trainer since 2004, specializing in Women's Health and Fitness, Jennifer owned and operated a successful prenatal and postpartum boot camp in Arizona, earning national recognition in 2010. She later opened a women's Crossfit studio, and at 50, competed in the NPC Bikini Masters Division, winning accolades.
At 60, Jennifer, a wife of 36 years, mother of three, and grandmother of two, understands the challenges women face with aging. Having personally overcome menopausal issues through tailored training, she now uses her knowledge to support other women in similar journeys at NDF.
Shana is a Personal Trainer, Nutrition Coach and Mother of 2 boys. Her love of fitness and nutrition brought her to competing in in both Figure and Bikini, which led to competing at a national level.
She believes proper nutrition is transformative and healing and loves to see her clients succeed in creating a healthy relationship with food and fitness.
Shana’s passion for growth and learning is what keeps her tuned into her clients as well as her insight gained over 15 years being certified. Shana is ready to support you with all your goals and will be your biggest cheerleader and advocate along your journey.
Andrea Belasco has over 16 years in customer service. She brings invaluable expertise to our operations.
Her journey from corporate to entrepreneurship fuels her passion for supporting businesses and entrepreneurs to thrive.
Andrea's dedication, reliability, and hustle ensure that tasks are completed efficiently and effectively. She runs the behind-the-scenes, making sure everything runs smoothly for our members' success.
At NDF, Andrea is dedicated to helping you achieve your health and fitness goals with her exceptional organizational skills and commitment to excellence.
With over 25 years’ experience as a Personal Trainer her forte is teaching proper form and the anatomy of lifting using her own tried and true T3 Training Methods.
Being in her 50s she understands the needs of women’s health, hormones, nutrition and training in the over 40 years and the formula to age in reverse.
She is certified in Menopause Nutrition and Advanced Clinical Fat loss. Using a strong holistic approach to optimize healthy aging, her motto is “muscle is your prescription” to longevity.
Muscle is medicine. Now she is on mission to impact women over 40 to look and feel their best by getting leaner and stronger with age and redefine societal perceptions around midlife and aging.
As a lifelong athlete she has graced the fitness stages as a National Level Figure Competitor and former world-class professional salsa dancer.
Her passion for fitness has led to an incredibly rewarding and diverse career in the international fitness, media and modeling industry; landing me features and covers for top publications like Forbes, Apple News, Oxygen, Muscle & Fitness Hers, and Iron Man Magazine.
Jennifer, a seasoned business owner with over 32 years of experience, brings her expertise in operations to NDF. Her background spans information technology, sales, nutrition, and fitness.
As a Certified Personal Trainer since 2004, specializing in Women's Health and Fitness, Jennifer owned and operated a successful prenatal and postpartum boot camp in Arizona, earning national recognition in 2010. She later opened a women's Crossfit studio, and at 50, competed in the NPC Bikini Masters Division, winning accolades.
At 60, Jennifer, a wife of 36 years, mother of three, and grandmother of two, understands the challenges women face with aging. Having personally overcome menopausal issues through tailored training, she now uses her knowledge to support other women in similar journeys at NDF.
Am I too Old?
I am in my 50s! Are you kidding me. I know women and clients who are stronger and fitter than me now in their 60s and beyond. If you are approaching the 40 years or beyond and are a regular exerciser this may be EXACTLY what you need. After 35 we start to lose muscle mass and bones become weak so resistance training is crucial to maintain health and longevity. Muscle is medicine.
What does it Mean to be Future Proof?
It is the process where we teach your body to build LEAN MUSCLE AND HAVE A METABOLISM that never has to depend on a diet, restrictive plans or damn cardio! Age Proof is buidling a body that works for you for the rest of your life, having good joints, bones, skin and being able to carry groceries up the stairs beyond 65!
Are Nancy’s Program For Me?
Nancy’s programs are for women over 40 ( or approaching 40), approaching midlife and want to lose the final 10-15lbs (yes peri-menopause years!). This is for women who want to build lean strong feminine muscle, sexy curves and future proof your body. You must have some experience lifting weights, must be familiar with the gym, and have some knowledge of meal planning.
How do I Get Started?
Click the button below that says “Apply to work with Nancy.” Fill out the application and then book a call to speak with one of Nancy’s team members. The call will go over all the details and determine if you and Nancy & and her team are a good fit to work together,
