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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.
How to Reduce Menopause Symptoms: 5 Holistic Steps to Feel and Perform Better
Menopause is a transformative season in life, but it doesn’t have to derail your health or confidence. While hormonal changes can bring challenges like hot flashes, mood swings, and unexpected weight gain, the right nutrition and lifestyle adjustments can make a world of difference. Forget quick fixes and medical bandaids—it’s time to address the root cause with holistic strategies.
Here are five practical steps to minimize menopause symptoms and regain control of your body and mind.
1. Prioritize Protein for Strength and Energy
Protein isn’t just for building muscle. It’s essential for hormone production, metabolism, and satiety. During menopause, muscle mass naturally declines, making it even more critical to consume enough protein daily.
How to Do It:
Build meals around protein. Opt for complete protein sources like chicken, fish, eggs, Greek yogurt, and cottage cheese.
For plant-based eaters, combine incomplete proteins such as quinoa, chickpeas, and hemp seeds to meet your needs.
Aim for 20–30 grams of protein per meal and a palm-sized portion of protein-rich foods at most meals.
Action Tip:
Add a scoop of protein powder to your morning smoothie or mix it into oatmeal to ensure you're meeting your goals.
2. Incorporate Adaptogens To Balance Hormones
Adaptogens are natural substances that help the body adapt to stress and may alleviate menopause symptoms like hot flashes and fatigue.
Top Adaptogens for Menopause:
Maca
Ashwagandha
Rhodiola
Holy Basil
Bonus Foods to Support Estrogen Naturally:
Flaxseeds and pumpkin seeds (check out my post about seed cycling!)
Dark chocolate (in moderation)
Red clover
Vitamin D-rich foods like salmon and fortified plant milk
Action Tip:
Sprinkle seeds on salads or blend them into smoothies for an easy boost. Consult your doctor or nutritionist about adding adaptogenic supplements to your routine.
3. Don’t Fear Carbs—Choose the Right Ones
Carbohydrates are crucial for energy and hormone regulation, especially during menopause. While cravings may spike during certain times of the month, focus on slower-digesting, fiber-rich carbs.
Best Carbs for Menopause:
Fruits: Raspberries, kiwis, and pears
Vegetables: Kale, Brussels sprouts, and broccoli
Whole grains: Oats, quinoa, and bulgur wheat
Starchy tubers: Sweet potatoes and yuca
Beans and legumes: Split peas, lentils, kidney beans, and chickpeas
Action Tip:
Fill half your plate with colorful, fibrous vegetables to fuel your body while supporting digestion and gut health. Fiber helps feed our gut microbiota, which also contributes to hormonal health.
4. Make Fiber Your Secret Weapon
Fiber is more than just a digestive aid. It plays a critical role in hormone regulation by binding to excess hormones and flushing them out of your system. This helps with bloating, digestion, and even mood.
How Much Fiber?
Women should aim for 25–28 grams of fiber daily.
How to Add Fiber:
Snack on raw carrots for their hormone-binding properties.
Add chia or flaxseeds to your meals for an extra boost.
Pair your protein with fibrous vegetables like spinach, artichokes, or cucumbers.
Why It Matters:
Fiber not only helps you feel full longer but also aids in reducing inflammation and balancing hormones for a smoother menopause transition.
5. Rethink Alcohol and Caffeine
While it’s tempting to reach for that glass of wine or extra cup of coffee during menopause, both alcohol and caffeine can worsen symptoms like hot flashes, anxiety, and poor sleep.
What to Do:
Limit yourself to one cup of coffee per day, or switch to half-caf or decaf.
Swap your evening glass of wine for a refreshing spritzer made with sparkling water, citrus, and a splash of juice.
Why It Matters:
Reducing alcohol and caffeine can help you stay hydrated, improve sleep, and avoid blood sugar spikes that disrupt hormonal balance.
Bonus Tip: Intermittent Fasting for Hormonal Balance
Intermittent fasting can be a game-changer for reducing menopause symptoms like bloating and inflammation. By simply creating a designated eating and fasting window, you give your body time to reset and optimize hormone levels like insulin and cortisol.
Menopause symptoms don’t have to dictate your life. By making these intentional changes, you can take back control, feel better in your body, and navigate this season with confidence!
Ready to dive deeper? I’ve created a Menopause Nutrition Food List packed with easy, practical tips to help you get started. Click here to download your free guide.
How to Reduce Menopause Symptoms: 5 Holistic Steps to Feel and Perform Better
Menopause is a transformative season in life, but it doesn’t have to derail your health or confidence. While hormonal changes can bring challenges like hot flashes, mood swings, and unexpected weight gain, the right nutrition and lifestyle adjustments can make a world of difference. Forget quick fixes and medical bandaids—it’s time to address the root cause with holistic strategies.
Here are five practical steps to minimize menopause symptoms and regain control of your body and mind.
1. Prioritize Protein for Strength and Energy
Protein isn’t just for building muscle. It’s essential for hormone production, metabolism, and satiety. During menopause, muscle mass naturally declines, making it even more critical to consume enough protein daily.
How to Do It:
Build meals around protein. Opt for complete protein sources like chicken, fish, eggs, Greek yogurt, and cottage cheese.
For plant-based eaters, combine incomplete proteins such as quinoa, chickpeas, and hemp seeds to meet your needs.
Aim for 20–30 grams of protein per meal and a palm-sized portion of protein-rich foods at most meals.
Action Tip:
Add a scoop of protein powder to your morning smoothie or mix it into oatmeal to ensure you're meeting your goals.
2. Incorporate Adaptogens To Balance Hormones
Adaptogens are natural substances that help the body adapt to stress and may alleviate menopause symptoms like hot flashes and fatigue.
Top Adaptogens for Menopause:
Maca
Ashwagandha
Rhodiola
Holy Basil
Bonus Foods to Support Estrogen Naturally:
Flaxseeds and pumpkin seeds (check out my post about seed cycling!)
Dark chocolate (in moderation)
Red clover
Vitamin D-rich foods like salmon and fortified plant milk
Action Tip:
Sprinkle seeds on salads or blend them into smoothies for an easy boost. Consult your doctor or nutritionist about adding adaptogenic supplements to your routine.
3. Don’t Fear Carbs—Choose the Right Ones
Carbohydrates are crucial for energy and hormone regulation, especially during menopause. While cravings may spike during certain times of the month, focus on slower-digesting, fiber-rich carbs.
Best Carbs for Menopause:
Fruits: Raspberries, kiwis, and pears
Vegetables: Kale, Brussels sprouts, and broccoli
Whole grains: Oats, quinoa, and bulgur wheat
Starchy tubers: Sweet potatoes and yuca
Beans and legumes: Split peas, lentils, kidney beans, and chickpeas
Action Tip:
Fill half your plate with colorful, fibrous vegetables to fuel your body while supporting digestion and gut health. Fiber helps feed our gut microbiota, which also contributes to hormonal health.
4. Make Fiber Your Secret Weapon
Fiber is more than just a digestive aid. It plays a critical role in hormone regulation by binding to excess hormones and flushing them out of your system. This helps with bloating, digestion, and even mood.
How Much Fiber?
Women should aim for 25–28 grams of fiber daily.
How to Add Fiber:
Snack on raw carrots for their hormone-binding properties.
Add chia or flaxseeds to your meals for an extra boost.
Pair your protein with fibrous vegetables like spinach, artichokes, or cucumbers.
Why It Matters:
Fiber not only helps you feel full longer but also aids in reducing inflammation and balancing hormones for a smoother menopause transition.
5. Rethink Alcohol and Caffeine
While it’s tempting to reach for that glass of wine or extra cup of coffee during menopause, both alcohol and caffeine can worsen symptoms like hot flashes, anxiety, and poor sleep.
What to Do:
Limit yourself to one cup of coffee per day, or switch to half-caf or decaf.
Swap your evening glass of wine for a refreshing spritzer made with sparkling water, citrus, and a splash of juice.
Why It Matters:
Reducing alcohol and caffeine can help you stay hydrated, improve sleep, and avoid blood sugar spikes that disrupt hormonal balance.
Bonus Tip: Intermittent Fasting for Hormonal Balance
Intermittent fasting can be a game-changer for reducing menopause symptoms like bloating and inflammation. By simply creating a designated eating and fasting window, you give your body time to reset and optimize hormone levels like insulin and cortisol.
Menopause symptoms don’t have to dictate your life. By making these intentional changes, you can take back control, feel better in your body, and navigate this season with confidence!
Ready to dive deeper? I’ve created a Menopause Nutrition Food List packed with easy, practical tips to help you get started. Click here to download your free guide.
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,
