08:40
What to Eat Before & After a Workout | Simple & Effective Nutrition Tips for Women
08:32
Body Type and Belly Fat - What No One Tells You
09:55
The Body Fat Levels for Abs - Why It Might Not Be Worth It
12:16
Life After Hysterectomy: 4-Year Update β The Positives and The Regret
13:11
The Best Way To Train Over 40: Build Strength, Muscle & Shape
05:58
3 Unique Glute Exercises (No Weights Needed β Just Bands & Bodyweight!)
09:58
Fast And Fierce Arm Workout For Women | Strength Session
10:38
Perimenopause Supplements That Work | Creatine, DIM, Magnesium and More!
08:48
Back Fat After 40? 3 Smart Exercises (And What Actually Works)
10:29
Shoulder Exercises for Women 40+ | Build Balanced, Pain-Free Shoulders
07:51
Lift And Shape Your Glutes (No Leg Bulk!)
10:03
Shape Your Arms - 30 Minute Express Workout! | Strength Session
10:38
Perfect Posture Workout After 40 | Strength Session
08:58
5 Must Do Exercises For Sculpted Arms | Strength Session
11:39
Build A Strong, Beautiful Back After 40 | Strength Session
12:43
Online Training Programs for Women Over 40 | Target Trouble Areas & Stay Motivated!
09:51
How to Lunge and Squat Without Knee Pain | Tips for Safe, Pain-Free Workouts
08:21
How To Use The Cable Machine - Improve Muscle Connection & Reduce Joint Pain!
10:29
How To Keep Getting Stronger: Progressive Overload For Women | Strength Session
09:13
How to Do Banded Abductors & Maximize Your Banded Training | Technique Talk
10:53
The Ultimate Guide To Sculpting Arms After 40 | Strength Session
08:59
Biggest Snacking Mistakes: How To Snack Like A Pro And Feel More Balanced
26:15
What Causes Pain As You Age & How To Fix It | Neuromuscular Therapist Pawel Kotarba
12:48
Lifting Weights After Your Hysterectomy - 6 Weeks, 6 Months And 2 Years Later
09:30
Estrogen, Body Composition And Strength As You Age
07:30
Why You Lose Muscle As You Age - From Sarcopenia To Strong!
19:03
The Key To Longevity: Why Building Muscle Matters
13:31
Whey Protein Benefits: Defy Age, Build Muscle And Get Leaner | With Whey Protein Expert Mike Honore
26:54
Improve Gut Health: Bloating, Perimenopause, Inflammation & More | Dr Daniel Ricciardi
11:57
Simple Strategies To Beat Anxiety & Create A Healthier Mindset
13:28
How To Lose 5 Pounds - Unique, Easy & Effortless Tips!
10:14
Macros For Women - Lifestyle Friendly For The Average Woman!
09:05
Fasting For Women Over 40 - A Gentler Approach To Fasting & Weight Loss
20:50
Positive Hysterectomy Story - Surgery, Recovery Tips, Exercise & Hope - Verouschka's Experience
14:38
Nutrition Advice For Women - Sugar, Cravings, Healthy Snacks, Fasting, Processed Foods & More!
17:03
Blood Tests Explained - Includes My Latest Iron Results & Longevity Blood Tests
04:47
Unique Upper Body Exercises On The Smith Machine
14:56
Setting Realistic Goals After 40 - Belly Fat, Cellulite, Weight & More!
13:33
Anti-Aging Benefits Of Creatine - Increase Strength & Energy After 40!
10:50
Calorie Counting Mistakes - Stay Motivated and Get Results!
15:25
Dealing With Challenges & Setting Goals During Tough Times - Hysterectomy, House, & Health Update
16:51
Magen's Weight Loss Transformation - How She Found Balance, Gained Confidence & Lost 36lbs After 40
12:38
The Best Supplements To Build Muscle Over 40
09:29
Supplements For Joint Pain & Inflammation Over 40
08:50
How To Improve Your Metabolism After 40 - Real & Practical Strategies That Actually Work!
17:54
My Positive Hysterectomy Update - Training, Scar Tissue, Energy, Changes in My Physique and More!
12:14
How To Get Lean Legs - For Women Who Build Muscle Easily (Advice From Someone With Your Body Type!)
04:33
Advanced Training Academy For Women - Build Confidence And Get Better Results!
13:44
How To Choose Protein Powder (Plant-Based, Whey, & Collagen Protein) + What To Do With Them
08:33
Unique Glute Workout - With Variations If You Train At Home!
04:33
5 Unique Leg and Glute Exercises On The Smith Machine
16:06
What To Eat Before And After Surgery - My Hysterectomy Experience (Part 2)
26:17
My Positive Hysterectomy Story - Surgery Experience, Tips & First Month Recovery
11:18
The Best Supplement For Heavy Periods - Vitanica Slow Flow Review
07:55
6 Tips For Faster & Easier Entries On MyFitnessPal
11:16
Top 5 Plant-Based Protein Foods + Tips For Easy Meals!
11:13
How To Set Up MyFitnessPal - Calories & Macros + A Few Extra Tips For Women
09:54
Very Easy Vegan Quesadilla Recipe + 30 Day Alzheimer's Solution Book Review
11:47
Best Iron Supplements - How To Supplement With Iron When You Don't Like Prescription Iron
15:15
Cardio For Women - All Your Questions Answered!
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About
Welcome! Iβm Melanie - Over 40 Transformation Coach and creator of Female Fitness Systems. My goal is to inspire women to become their strongest selves, find balance and believe that transformation is possible at any age.
Body transformation is not just about looking good β itβs about being strong and confident in your later years, healing your relationship with your body and finding your spark again.
I started Female Fitness Systems, a blog and series of programs for women, because I found that good quality, balanced information about training and nutrition for women was missing in the fitness industry. The older I got the more I realized that this was especially the case as we start hitting our 40s and try to cope with our changing bodies and the challenges of aging.
If you are struggling as you get older, I understand what you are going through. You really can change your body at any age and Iβm here for you when you are ready to become your strongest self! πͺπ
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