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.
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.
Aging is a natural process, but what if you could slow it down—or even reverse some of its effects? For women over 40, the question of how to age gracefully while maintaining strength, vitality, and confidence is a hot topic. The good news? You don’t need expensive treatments or a closet full of anti-aging creams to see results. The real key lies in a holistic approach to your body, focusing on strength, nutrition, and lifestyle changes.
Your biological age—the true measure of how your body is functioning—doesn’t have to match the number on your driver’s license. While many factors contribute to aging, the biggest game-changer is something most people overlook: muscle.
You’ve probably seen it firsthand...some people in their 50s look and move like they’re in their 30s, while others struggle with aches, fatigue, and health issues decades earlier than expected. That’s because biological age is determined by muscle mass, metabolic health, inflammation, and cellular function, not just the years you’ve been alive.
Research shows that building and maintaining skeletal muscle is one of the most effective ways to slow down aging, boost metabolism, and protect against diseases like osteoporosis, diabetes, and cardiovascular issues. Yet, most traditional “anti-aging” advice barely mentions it.
Let’s change that.
Muscle is often called the "fountain of youth," and for a good reason. As we age, we naturally lose muscle mass—a process called sarcopenia—which slows your metabolism, increases fat storage, and contributes to weaker bones and joints. So if you’re not lifting weights, start now! Resistance training triggers muscle growth, hormone production, and mitochondrial health, all of which slow down aging at a cellular level. What this means for you:
Boosting your metabolism: More muscle means your body burns more calories, even at rest.
Improving bone density: Protects against osteoporosis and reduces injury risks.
Enhancing posture: A stronger core and back can literally lift you up and make you look younger.
How to Start:
Incorporate strength training 4-5 times per week, focusing on compound movements like squats, deadlifts, rows, and presses. These exercises build multiple muscle groups simultaneously and help you tone and strengthen your body efficiently.
One of the biggest mistakes women over 40 make as they age is eating less instead of eating smarter. Food is one of your most powerful tools for reversing aging naturally.
✅ Aim for 0.8–1g of protein per pound of goal body weight
✅ Prioritize lean meats, eggs, Greek yogurt, and wild-caught fish
✅ Supplement with a high-quality protein powder if needed
By fueling your body properly, you’ll prevent muscle loss, increase energy, and improve overall body composition...without feeling restricted.
Dehydration leads to dull skin, fine lines, and fatigue. Aim for at least 2–3 liters of water per day, and consider herbal teas and foods with high water content, like cucumbers and watermelon, to stay hydrated.
Sleep isn’t just about rest; it’s when your body repairs itself. During deep sleep, your body produces growth hormone, which aids in muscle repair and keeps your skin youthful. Chronic stress and poor sleep fast-track aging by increasing cortisol levels, breaking down muscle tissue, and impairing cognitive function. (No wonder we get those mood swings)
✅ Prioritize 7-9 hours of quality sleep every night
✅ Implement stress-reducing practices like meditation or deep breathing
✅ Limit caffeine & alcohol, which can disrupt hormones and inflammation
Want an easy sleep hack? Try magnesium glycinate before bed to improve sleep quality and recovery.
Your skin is the first place aging often shows (especially your face and hands), so focus on protecting it:
Use sunscreen daily to prevent UV damage.
Incorporate retinoids to boost collagen production.
Moisturize regularly with products containing hyaluronic acid or ceramides.
Anti-aging isn’t just about what you eat, but what your cells absorb. Certain nutrients play a key role in cellular repair and longevity:
✅ Omega-3s (salmon, sardines, walnuts) – for brain health & inflammation
✅ Vitamin D & K2 (sunlight, egg yolks, grass-fed dairy) – for bones & immunity
✅ Collagen & Hyaluronic Acid (bone broth, collagen powder) – for skin elasticity
✅ Creatine (red meat, supplements) – for muscle strength & cognitive function
Small changes in your diet can rewind the clock at a cellular level.
Adaptogens like ashwagandha, rhodiola, and maca root can help your body adapt to stress and hormonal changes. These natural herbs support energy levels, mood stabilization, and hormonal balance.
Intermittent fasting (IF) isn’t about starving yourself; it’s about giving your body a break from constant digestion. This can reduce inflammation, improve insulin sensitivity, and support fat loss while maintaining muscle. Women over 40 often find a 16:8 or 14:10 fasting schedule works best.
Cognitive decline isn’t inevitable. Your brain is like a muscle—use it or lose it.
✅ Learn new skills (languages, instruments, puzzles)
✅ Stay socially active (not to confuse with socially drinking) – isolation accelerates mental decline
✅ Get daily movement – even walking improves cognitive function (aim for 8-10k steps/day)
By keeping your brain engaged, you’ll protect memory, sharpen focus, and stay mentally sharp well into old age.
Aging isn’t just physical; it’s mental. Shift your focus from “slowing down” to “building up.” Whether it’s trying a new hobby, setting fitness goals, or staying socially active, a youthful mindset is one of the most powerful tools in reversing the aging process.
While many women will search for quick fixes, the real key to reversing aging lies in sustainable habits. By focusing on strength training, proper nutrition, and overall wellness, you can feel stronger, healthier, and more confident in your 40s, 50s, and beyond.
If you’re ready to take the first step, download my free cheat sheet guide to Build Muscle. It’s packed with practical tips to help you feel your best and look great at any age.
-Coach Nancy
Aging is a natural process, but what if you could slow it down—or even reverse some of its effects? For women over 40, the question of how to age gracefully while maintaining strength, vitality, and confidence is a hot topic. The good news? You don’t need expensive treatments or a closet full of anti-aging creams to see results. The real key lies in a holistic approach to your body, focusing on strength, nutrition, and lifestyle changes.
Your biological age—the true measure of how your body is functioning—doesn’t have to match the number on your driver’s license. While many factors contribute to aging, the biggest game-changer is something most people overlook: muscle.
You’ve probably seen it firsthand...some people in their 50s look and move like they’re in their 30s, while others struggle with aches, fatigue, and health issues decades earlier than expected. That’s because biological age is determined by muscle mass, metabolic health, inflammation, and cellular function, not just the years you’ve been alive.
Research shows that building and maintaining skeletal muscle is one of the most effective ways to slow down aging, boost metabolism, and protect against diseases like osteoporosis, diabetes, and cardiovascular issues. Yet, most traditional “anti-aging” advice barely mentions it.
Let’s change that.
Muscle is often called the "fountain of youth," and for a good reason. As we age, we naturally lose muscle mass—a process called sarcopenia—which slows your metabolism, increases fat storage, and contributes to weaker bones and joints. So if you’re not lifting weights, start now! Resistance training triggers muscle growth, hormone production, and mitochondrial health, all of which slow down aging at a cellular level. What this means for you:
Boosting your metabolism: More muscle means your body burns more calories, even at rest.
Improving bone density: Protects against osteoporosis and reduces injury risks.
Enhancing posture: A stronger core and back can literally lift you up and make you look younger.
How to Start:
Incorporate strength training 4-5 times per week, focusing on compound movements like squats, deadlifts, rows, and presses. These exercises build multiple muscle groups simultaneously and help you tone and strengthen your body efficiently.
One of the biggest mistakes women over 40 make as they age is eating less instead of eating smarter. Food is one of your most powerful tools for reversing aging naturally.
✅ Aim for 0.8–1g of protein per pound of goal body weight
✅ Prioritize lean meats, eggs, Greek yogurt, and wild-caught fish
✅ Supplement with a high-quality protein powder if needed
By fueling your body properly, you’ll prevent muscle loss, increase energy, and improve overall body composition...without feeling restricted.
Dehydration leads to dull skin, fine lines, and fatigue. Aim for at least 2–3 liters of water per day, and consider herbal teas and foods with high water content, like cucumbers and watermelon, to stay hydrated.
Sleep isn’t just about rest; it’s when your body repairs itself. During deep sleep, your body produces growth hormone, which aids in muscle repair and keeps your skin youthful. Chronic stress and poor sleep fast-track aging by increasing cortisol levels, breaking down muscle tissue, and impairing cognitive function. (No wonder we get those mood swings)
✅ Prioritize 7-9 hours of quality sleep every night
✅ Implement stress-reducing practices like meditation or deep breathing
✅ Limit caffeine & alcohol, which can disrupt hormones and inflammation
Want an easy sleep hack? Try magnesium glycinate before bed to improve sleep quality and recovery.
Your skin is the first place aging often shows (especially your face and hands), so focus on protecting it:
Use sunscreen daily to prevent UV damage.
Incorporate retinoids to boost collagen production.
Moisturize regularly with products containing hyaluronic acid or ceramides.
Anti-aging isn’t just about what you eat, but what your cells absorb. Certain nutrients play a key role in cellular repair and longevity:
✅ Omega-3s (salmon, sardines, walnuts) – for brain health & inflammation
✅ Vitamin D & K2 (sunlight, egg yolks, grass-fed dairy) – for bones & immunity
✅ Collagen & Hyaluronic Acid (bone broth, collagen powder) – for skin elasticity
✅ Creatine (red meat, supplements) – for muscle strength & cognitive function
Small changes in your diet can rewind the clock at a cellular level.
Adaptogens like ashwagandha, rhodiola, and maca root can help your body adapt to stress and hormonal changes. These natural herbs support energy levels, mood stabilization, and hormonal balance.
Intermittent fasting (IF) isn’t about starving yourself; it’s about giving your body a break from constant digestion. This can reduce inflammation, improve insulin sensitivity, and support fat loss while maintaining muscle. Women over 40 often find a 16:8 or 14:10 fasting schedule works best.
Cognitive decline isn’t inevitable. Your brain is like a muscle—use it or lose it.
✅ Learn new skills (languages, instruments, puzzles)
✅ Stay socially active (not to confuse with socially drinking) – isolation accelerates mental decline
✅ Get daily movement – even walking improves cognitive function (aim for 8-10k steps/day)
By keeping your brain engaged, you’ll protect memory, sharpen focus, and stay mentally sharp well into old age.
Aging isn’t just physical; it’s mental. Shift your focus from “slowing down” to “building up.” Whether it’s trying a new hobby, setting fitness goals, or staying socially active, a youthful mindset is one of the most powerful tools in reversing the aging process.
While many women will search for quick fixes, the real key to reversing aging lies in sustainable habits. By focusing on strength training, proper nutrition, and overall wellness, you can feel stronger, healthier, and more confident in your 40s, 50s, and beyond.
If you’re ready to take the first step, download my free cheat sheet guide to Build Muscle. It’s packed with practical tips to help you feel your best and look great at any age.
-Coach Nancy
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,