Join an exclusive, year-long coaching program with fitness expert Micah LaCerte. Limited to 10 executives/leaders, the Inner Circle delivers custom fitness, nutrition, faith-based guidance, and leadership strategies to transform your body, relationships, and purpose. Micah is along your side for a full year navigating the ups and downs of life.
Rw originally reached out to me on Linkedin needing a coach to teach him how to lose 50 pounds effectively . I messaged him back and forth to figure out goals and make sure he was ready. His response “I’m all in. You say jump I say how high!! No questions asked.” The Rest Is History..
Lost 50lbs – 250lbs to 200lbs
Lost 14 inches off stomach- 48″ to 34″
Rw’s Story
I was to embarrassed to take before pictures. I was 250lbs, it was my honeymoon. I was a big drinker and just wanted to party. I started with Micah, soon after because I wanted a different life. I was looking to change my life so I reached out to a God Sent man who actually not only changed my body, but also my mind and my outlook on life. I started on the Get Big Get Ripped Plan
I am a successful business man and thought that was all that mattered, but everyday there is someone who has to see you in the mirror.. that’s YOU, and I was not happy with what I saw everyday, I felt terrible inside and out. So I reached out and started my journey.
The Hitch Fit Workout and Nutrition Plan has changed my life and I will never go back. I went from 250lbs to 200lbs and learned how to lose 50 pounds effectively. I will continue still maintaining the nutrition and I’m looking fwd to adding muscle growth and never having that gut again.
I love what hitch fit has done to change my life and BTW I quit all alcohol and now I’m addicted to a healthy lifestyle, loving my wife and my gym routine!!
THANK YOU MICAH. You are truly the angel God needed for me to find!!
Program Choice: Get Big Get Ripped
Many ask if its possible to Build Muscle after 40. Yes it is. Today’s story is the perfect example. Brad was ready to take his body to the next level and about to turn 50 he did just that. Week by week he worked hard and made as good of choices as he could. 20 Weeks later he is bigger and leaner, feeling great.
Muscle Building After 40Brad’s Stats
Starting Weight -169lbs, Stomach 35″
Added 12 lbs through bulking to 181lbs
Finishing Cut Weight- 171.8, Stomach 33″
Build Muscle After 40Brads Story
For me, this was my second round with Micah and Hitch Fit. Almost two years ago, I worked with Micah on a 12 week program which was a get lean program.
It worked! Fast forward to this past spring and I reached back out to Micah. Since my last experience with Hitch Fit, I had continue to work out consistently, but the truth of the matter I was not pushing myself like I could and I was not as disciplined with my diet as I should have been. One of the reasons I am a big fan of Hitch Fit is the accountability that they provide. I needed that.
This time I asked Micah if we could work on a bulk and then go through a lean out process. I committed to a 20 week Get Big Get Ripped Program. Going into the program I was excited but also a little nervous I was not going to be able to achieve the necessary weight gain.
I have always been a hard gainer when it comes to size and weight. However, Micah said to trust him and the process and you will get there. After the first 12 weeks, I had gained about 12 pounds. Those 12 pounds were comprised of “good” weight. Really pretty cool to watch the changes take pace.
Build-Big-ArmsAfter that, we went into the lean out phase for 8 weeks and I dropped about 9 pounds. The results were really pretty good. I was proud of what I was able to achieve.
Through the process, clearly I was not perfect; coming up short at times on the diet or the intensity of the workout. I had to give myself grace and strive to get back on the horse and keep working hard.
For me, it was a personal goal and I was able to achieve it. However, one of the side benefits is it has been encouraging to have people throughout the process comment about the changes. Multiple times people have asked “what are you doing”, “I need to get on your program”, etc.
The first thing I would tell them is to show up and be consistent. From there, I tell them all about Hitch Fit and what Micah and Diana are doing and how they are doing it. I can’t say enough positive things about them. They will meet you where you are at and go from there to help you be a better version of yourself.
Back Workout After 40I chose Hitch Fit the first time and came back to them the second time because they provide a plan, accountability, and encouragement. Having a solid plan from people who are proven and know what they are talking about gives you confidence that this will work if you stick with it. Certainly, there were times where I did not like a particular workout or wondered if I was going to get the results, but I pushed forward. At the end, I was pleased with the final product. Not too shabby for someone a couple of weeks away from turning 50!
Really appreciate you Micah!
Program Choice: Get Big Get Ripped
Faithfully Fit 35 Pound Weight Loss Journey. Jessica’s story is powerful and inspiring. After going through a challenging divorce, this mother of 3 found herself juggling being a working single mom and trying to figure out finances while caring for her children, one of whom was diagnosed with Type 1 Diabetes. Her health took last place until, now in her 40’s, she realized how much it was deteriorating. The unhealthy habits were taking their toll physically and mentally. She heard a word from the Lord, prompting her that it was time to take care of her health, and she knew it was time. That led her to find Hitch Fit. She has made incredible physical and mental progress through this time, shedding 35 pounds of fat, increasing muscle and self-confidence, and even running her first 5K race for Ovarian Cancer!
Jessica’s Before and After Stats:
Starting weight: 195
Ending weight: 160
Starting body fat: 42%
Ending body fat: 29%
Jessica’s Before and After 35 Pound Weight Loss Photos:
Jessica’s Hitch Fit Online Training Story and Review:
“During a challenging period in my life, my marriage was ending, and I found myself as a single mother to three children. Unexpectedly, my youngest daughter was diagnosed with Type 1 diabetes, which added an extra layer of uncertainty considering my job and financial circumstances.
I was constantly on the move, juggling work, caring for my kids, and trying to make ends meet. However, what pushed me to my breaking point was my deteriorating health. I was just five pounds shy of reaching 200 pounds, which was a wake-up call. I didn’t even realize how much my health had declined. I felt exhausted from the moment I woke up until I went to bed, struggled to get a good night’s sleep, experienced constant body aches, and found it difficult to stand for even 10 minutes without feeling intense pain.
I used to find myself grabbing fast food on the go or binge eating one large meal because I was too exhausted to cook. The most difficult part was not having the energy to engage with my children. It became so challenging that I started missing my children’s extracurricular activities because I was unhappy with my appearance. I didn’t want my friends and family to witness the person I felt I was becoming. My self-confidence reached an all-time low.
After experimenting with alcohol, I found myself enjoying a “Mango Margarita” with an extra shot of tequila three times a week. The drink became a source of comfort for me, providing temporary relief from any feelings of sadness and pain. However, as time passed, I began to notice the physical effects as the pounds kept adding up. Despite the weight gain, I remained indifferent to the consequences, continuing down this path for a couple of years. Unfortunately, I found myself relying on unhealthy coping mechanisms and struggled to find a way out of this cycle.
In 2023, one evening, I experienced a life-altering moment. While seated on my couch, I heard a gentle voice saying, “It’s time, Jessica,” and I found myself overcome with tears. I had long been aware of the need for change in my life, but I felt lost and unsure of where to begin, making excuses instead of taking action. The voice persisted, and I recognized it as a message from God. I prayed for guidance, promising to commit to His purpose in every aspect of my life. This commitment proved to be a challenging and arduous journey, far from the easy “narrow gate” path, if you catch my drift.
I found myself in a constant battle with my own thoughts. The persistent voice in my head kept insisting that I couldn’t achieve my goals, especially when it came to my weight. Despite the discouragement, I persevered and continuously motivated myself to believe that I could succeed. In the end, I proved that voice wrong and accomplished what I set out to do.
In April 2024, I had the fortune of crossing paths with Diana Chaloux-LaCerte, a dedicated professional from Hitch Fit, and it felt like my prayers had been answered. The transformation my body has gone through has been truly remarkable. I found myself becoming increasingly enthralled by the positive outcomes. Not only did I start to notice muscles that I had never even realized were there, but I also shed numerous pounds and inches. Most importantly, this journey with Diana has increased my physical strength and significantly enhanced my understanding of nutrition’s vital role in our lives.
After making positive changes to my lifestyle, I started looking better and felt healthier, and my energy levels improved. I discovered the key to shedding excess weight and building muscle through perseverance and acquiring knowledge. Most importantly, this journey helped me regain self-confidence and strengthened my faith in the “Great I AM” I serve. In every aspect of my life, things are finally falling into place. I owe a tremendous debt of gratitude to Diana. Hitch Fit has truly been a blessing, and I believe that anyone who signs up for Hitch Fit today will also experience this blessing. You will not regret it!”
Program Choice: Faithfully Fit
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Bobby shows you how to lose over 50 lbs and get abs before you turn 40. He did it in only 16 weeks!! He mentioned to me day one that his goal was to get to 225lbs-230lbs, he crushed those goals and got down to 218lbs. Look at those abs!! I am so excited to share today’s transformation.
Lose-Over-50-PoundsBobby’s 16 Week Results
Bobby Lost 55lbs and 10″ off his stomach in 16 Weeks..
Starting Weight- 272lbs, Stomach Measurement 46″
Final Weight- 218lbs, Stomach 36″
Bobby’s Story
When I started the Hitch Fit Lose Weight Feel Great Program, I weighed 275 pounds at 6’3”. I knew I needed a change and was determined to follow the plan 100%. The meal plan was straightforward, and I stuck to it, which was a game-changer for me.
Lose-Belly-FatThere were definitely tough days. Sometimes, I couldn’t complete my full workout at the gym, but I always pushed myself to get as much done as possible. There were mornings when I had to miss my cardio session, but I made sure to fit it in later that day or the next. I stayed committed to the process, and in 16 weeks, I’ve lost 55 pounds—with one more week to go in my 16-week program.
Now, I feel incredible and am ready to sign up for a maintenance plan to keep the weight off. I couldn’t have achieved this without the guidance and support of Micah at Hitch Fit. His coaching kept me focused and motivated every step of the way. If you’re ready for a transformation, Hitch Fit is the way to go.
Program Choice: Lose Weight
People will tell you that everything goes down hill after 50. Frank shows us whats possible, losing 73lbs and building muscle after 50. He is got in the best shape of his life. How did he do this? He was ready to take his body and health to an amazing place and willing to work hard, eat right and follow the plan!! Frank, we could not be more proud of you.
Build Muscle After 50
FRANK’S RESULTS
Total Loss- 73lbs
Starting Weight 239lbs, Ending Weight 166lbs
Body Fat % Loss- 25%
Starting body fat% – 30%+, Ending body fat%- 7.5%
Inches Lost Off Stomach- 14″
Starting stomach – 46″, Ending stomach – 32″
Lose Belly Fat After 50FRANK’S STORY
As 2024 comes to a close I wanted to reflect on the past year of my fitness journey. After a successfully completing another program designed by Hitch Fit I was able to achieve a sub 10% body fat level that I have not seen since my college days, 26 years ago!
Fitness has become a way of life now. Ingrained in my daily decisions. I even obtained my personal training certification to be able to help others achieve a more healthy life.
I have learned after multiple training programs with Micah that accountability and support are two keys to success. Working with Micah has helped me develop discipline to push forward. His expertise is immeasurable!
I spent nearly 30 years gaining and losing weight and never making the commitment to take my fitness level seriously. There were always obstacles that I used for excuses.
Fit Over 50 Male
The heaviest I had gotten to be was 239 pounds. For me the 240 pound mark was my trigger. As I looked in the mirror at myself, I was disgusted. I knew better! The thought of going shirtless bright of feeling of embarrassment. Something had to be changed.
I spent years yo-yoing and each time getting a little bit heavier, year after year. Completing Micah’s programs taught me how to take control of my training, nutrition, and supplementation so I was always improving and not yo-yoing in an unhealthy manner.
My heaviest weight was 239 pounds and my lightest was 166 pounds. But more importantly was the level of my body fat! I am not sure what my actual body fat percentage was when I weighed 239 lbs, but I am sure I was well over 30%, maybe even 40%! My wife and I started on the Inner Circle Plan and When I arrived at SoulFIT Mexico in May of 2024 I was a ripped 7.5% body fat. That means I lost 60-70 pounds of FAT! Without Micah’s coaching I would not have reached such an amazing fitness level!
Fit Over 50 Couple
Micah has prepared a road map for me to meet and exceed my 2025 fitness goals. We are currently adding muscle to my frame in what is called a bulk. After 3 years of cutting away fat that has been an adjustment to mentally handle the additional calories and the small amount of body fat needed to add significant muscle to my body. Building Muscle After 50 is one of my overall fitness goal for 2025 and to compete in my first bodybuilding show in December of 2025.
Micah will be designing the routines to prepare me for that show in 12 months. We will have time to build and times to cut the fat. One benchmark will be SoulFIT Mexico 2025 at the end of May. My goal is to show up at that event at 5% body fat.
Micah LaCerte
Stretch goals are possible with Micah and Hitch Fit driving my training, nutrition, and supplementation. The work has to be done, and nothing is given, but having a plan, expert coaches, and following a plan will ensure my success.
I am ready to achieve in 2025. One saying I like to use is, “the death of great, is good enough”. I don’t want to be good enough. I want to be great! With a great physique! Teaming up with Hitch Fit is the best decision I have ever made.
CLICK HERE TO JOIN THE INNER CIRCLE
Program Choice: Build Muscle
Are you a woman over 40 feeling like your body is working against you? Do you want to learn how to transform your body and life after 40? Hormonal shifts, stubborn weight gain, and waning energy levels might have you believing fitness is a young woman’s game. But here’s the truth: you can transform your body, boost your confidence, and reclaim your vitality at any age. At Hitch Fit, we’ve empowered countless women over 40 to achieve jaw-dropping transformations through our Strong & Fit Over 40 program. In this blog, we’ll dive into the unique challenges women over 40 face, share inspiring success stories, and provide evidence-based tips to help you thrive. Ready to rewrite your fitness story? Let’s get started!
As women age, hormonal changes—particularly during perimenopause and menopause—can feel like a roadblock to fitness goals. Declining estrogen levels contribute to increased fat storage, especially around the midsection, and a loss of muscle mass (sarcopenia) at a rate of about 3-5% per decade after age 30 (Volpi et al., 2004). Metabolism slows, sleep becomes elusive, and stress can exacerbate cortisol-driven weight gain. According to a 2020 study in Menopause, 60% of women in midlife report weight gain, with many struggling to lose it using old strategies (Karvonen-Gutierrez & Kim, 2020).
But here’s the good news: these challenges are not insurmountable. With the right approach—focusing on strength training, nutrition, sleep, hydration, and expert coaching—you can overcome these hurdles and achieve a stronger, healthier body.
At Hitch Fit, we’ve witnessed incredible transformations from women over 40 who refused to let age define them. They wanted to know how to transform their body and life over 40, and we showed them the way!
Take Tiffany, age 49 who joined Hitch Fit feeling sluggish and self-conscious. But with a combination of strength training, balanced nutrition, and personalized coaching, this busy business owner and mom lost nearly 30 pounds, gained lean muscle, and gained strength and confidence.
Or Jackie, age 55 who blew her doctors away when they saw her blood work before and after going through a Hitch Fit transformation. Jackie says, “It changed everything.” She wasn’t sure what was possible, her greatest goal was to lose 30 pounds, but with the combination of strength training, prioritizing protein and the mental and emotional support provided by Hitch Fit, she surpassed that goal losing over 50 pounds and completing changing her life.
These women prove that with dedication and the right guidance, transformation is not just possible—it’s inevitable.
To help you kickstart your fitness journey, here are five science-backed strategies tailored for women over 40:
Muscle mass declines with age, but strength training can reverse this trend. A 2018 study in The Journal of Strength and Conditioning Research found that women over 40 who engaged in resistance training 2-3 times per week increased muscle mass and resting metabolic rate (Hunter et al., 2018). Aim for compound movements like squats, deadlifts, and push-ups to maximize results. Our Strong & Fit Over 40 program includes customized strength workouts to help you build lean muscle and burn fat efficiently.
Protein is critical for preserving muscle and supporting recovery, especially as you age. Research suggests women over 40 need 1.6-2.2 grams of protein per kilogram of body weight daily to maintain muscle mass (Morton et al., 2018). Pair this with complex carbs (like sweet potatoes or quinoa) and healthy fats (like avocados or nuts) to stabilize blood sugar and energy. Our program provides meal plans tailored to your hormonal needs, making nutrition simple and effective.
Poor sleep disrupts hormones like cortisol and growth hormone, making fat loss harder. A 2021 study in Sleep found that women over 40 who slept less than 7 hours per night had higher body fat percentages (Patel et al., 2021). Create a bedtime routine, limit screen time, and aim for 7-9 hours of quality sleep. Your Strong & Fit Over 40 coach will guide you on lifestyle tweaks to optimize rest.
Dehydration can sap energy and hinder workout performance. Women over 40 are at higher risk for dehydration due to changes in thirst perception (Popkin et al., 2010). Aim for 2.7 liters of water daily, and consider electrolyte-rich drinks for intense workouts. Our program includes hydration tips to keep you feeling your best.
A coach can make all the difference. A 2019 study in Obesity found that participants with personalized coaching were 2.5 times more likely to achieve weight loss goals (Foster et al., 2019). At Hitch Fit, our Strong & Fit Over 40 program offers one-on-one coaching to tailor workouts, nutrition, and lifestyle changes to your unique needs, ensuring lasting results.
The Strong & Fit Over 40 program at Hitch Fit is designed specifically for women navigating the challenges of midlife. With personalized strength training plans, hormone-friendly nutrition guidance, and expert coaching, we take the guesswork out of fitness. Whether you want to lose weight, build muscle, or boost energy, our program empowers you to achieve your goals while feeling supported every step of the way.
You’re not defined by your age—you’re defined by your actions. Women over 40 are rewriting their stories every day at Hitch Fit, and you can too. Ready to transform your body and life? Join the Strong & Fit Over 40 program today and let us guide you to your strongest, most confident self. Visit Hitch Fit to learn more and start your journey!
References:
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Hunter, G. R., et al. (2018). Resistance training improves metabolic health in women over 40. Journal of Strength and Conditioning Research, 32(5), 1210-1217.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Patel, S. R., et al. (2021). Sleep duration and body composition in midlife women. Sleep, 44(3), zsaa192.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Volpi, E., et al. (2004). Muscle protein anabolism in aging and disease. American Journal of Clinical Nutrition, 80(5), 1154-1164.
Menopause can feel like a storm of change—hot flashes, weight gain, mood swings, and sleepless nights. Most women want to know how to lose weight and build muscle during menopause, and aren’t even sure if it’s possible!
For women over 40, these symptoms often make fitness seem daunting, but here’s the truth: exercise is one of the most powerful tools to manage menopause symptoms and thrive during this transition. At Hitch Fit, we’ve helped countless women navigate menopause with confidence through our Strong & Fit Over 40 program. In this article, we’ll explore how fitness can alleviate menopause symptoms, share inspiring transformation stories, and provide research-backed tips to empower you. Ready to take control of your body and mind? Let’s dive in!
Menopause, typically occurring between ages 45 and 55, marks the end of menstrual cycles and brings significant hormonal shifts. Declining estrogen and progesterone levels can trigger symptoms like hot flashes, night sweats, weight gain (especially abdominal fat), muscle loss, fatigue, and mood disturbances. According to a 2020 study in Menopause, up to 80% of women experience hot flashes, and 60% report weight gain during this phase (Karvonen-Gutierrez & Kim, 2020). These changes can erode confidence and make weight loss or fitness goals feel out of reach.
But menopause doesn’t have to define you. Exercise, particularly strength training and cardiovascular activity, can counteract these symptoms, boost energy, and restore vitality. Let’s look at how fitness transforms lives, with real stories from women who’ve done it.
At Hitch Fit, we’ve seen women over 40 and 50 conquer menopause challenges with fitness.
Take Kathy, 52, who achieved a stunning bikini body transformation. Struggling with menopause-related weight gain and low energy, Kathy joined our Strong & Fit Over 40 program. Through strength training and tailored nutrition with Hitch Fit, she lost over 40 pounds, sculpted lean muscle, and regained bikini confidence that she hadn’t felt for years!
Lori, 55, faced similar hurdles with menopause-driven weight gain and fatigue. With our program’s focus on resistance training and balanced nutrition, she shed the 10 pounds she couldn’t seem to shake before, regained energy, and transformed her health, inspiring others that midlife is a time to shine.
Renee, 46, battled stubborn weight and hormonal imbalances during perimenopause. Through consistent workouts and personalized coaching, she lost 12 pounds, gained strength, and felt empowered to take on life’s challenges. She was so grateful to get relief from the perimenopausal symptoms that were plaguing her, Hitch Fit changed the game for her!
Ann, 53, battled so many challenges with her health and body (including rheumatoid arthritis), but when she started making the Hitch Fit shifts in her life, everything started to change and improve. She was hopeless at one point, but that all started to shift when she started to see her body change. After a jaw-dropping 75 pound weight loss, her life completely changed for the better!
Exercise isn’t just about looking good—it’s a game-changer for managing menopause symptoms. Here’s what the research says:
A 2019 study in Maturitas found that women who engaged in regular aerobic exercise (e.g., brisk walking or cycling) 3-4 times per week reported a 30% reduction in hot flash frequency and severity (Daley et al., 2019). Strength training also helps by improving thermoregulation and reducing stress hormones.
Menopause often leads to visceral fat accumulation due to estrogen decline. A 2021 study in The Journal of Clinical Endocrinology & Metabolism showed that resistance training 2-3 times weekly increased muscle mass and resting metabolic rate in postmenopausal women, helping them lose fat and maintain a healthy weight (Greendale et al., 2021). Cardio, like HIIT, further enhances fat burning.
Estrogen loss accelerates muscle and bone density decline, increasing osteoporosis risk. A 2020 study in Bone found that strength training significantly improved bone mineral density and muscle strength in women over 50 (Watson et al., 2020). Exercises like squats, lunges, and deadlifts are key to staying strong and resilient.
Menopause can bring anxiety, depression, and sleep disturbances. A 2018 meta-analysis in Climacteric showed that exercise, particularly yoga and moderate-intensity cardio, reduced depressive symptoms and improved sleep quality in menopausal women (Cramer et al., 2018). Physical activity boosts endorphins and regulates cortisol, promoting emotional balance.
Fatigue is a common menopause complaint, but exercise fights it. A 2022 study in Menopause found that women who exercised regularly reported higher energy levels and better quality of life (Sternfeld et al., 2022). Feeling stronger physically translates to mental empowerment.
Ready to harness the power of exercise? Here are five evidence-based tips to thrive during menopause:
Aim for 2-3 strength workouts per week, focusing on compound movements like squats, push-ups, and rows. These build muscle, boost metabolism, and protect bones. Our Strong & Fit Over 40 program designs strength plans tailored to your menopausal needs.
Add 150 minutes of moderate cardio (e.g., brisk walking, cycling) or 75 minutes of high-intensity interval training (HIIT) weekly. This reduces hot flashes and burns fat. We include cardio routines that fit your lifestyle and goals.
Protein supports muscle maintenance and recovery. Aim for 1.6-2.2 grams per kilogram of body weight daily (Morton et al., 2018). Pair with complex carbs and healthy fats to stabilize blood sugar. Our program offers menopause-friendly meal plans to simplify nutrition.
Consistency is key, and a coach ensures accountability. A 2019 study in Obesity found that coached participants were 2.5 times more likely to achieve fitness goals (Foster et al., 2019). Your Strong & Fit Over 40 coach will personalize your plan and keep you motivated.
Menopause can strain recovery, so prioritize 7-9 hours of sleep, hydration (2.7 liters of water daily), and stress-reducing practices like yoga or meditation. We guide you on recovery strategies to maximize results.
Navigating menopause is easier with the right support. The Strong & Fit Over 40 program at Hitch Fit is designed for women like Kathy, Lori, and Renee, offering:
Personalized Workouts: Strength and cardio plans to combat menopause symptoms.
Hormone-Friendly Nutrition: Meal plans to support weight loss and energy.
Expert Coaching: One-on-one guidance to keep you on track.
Community Support: Connect with women who share your journey.
Whether you’re battling hot flashes, weight gain, or low energy, our program empowers you to feel strong, confident, and vibrant.
Menopause is not the end—it’s a new beginning. Women like Kathy, Lori, and Renee prove that fitness can transform your body and mind during this phase. Ready to feel radiant and unstoppable? Join the Strong & Fit Over 40 program at Hitch Fit and start your transformation today. Visit Hitch Fit to learn more and take the first step!
References:
Cramer, H., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Climacteric, 21(4), 336-342.
Daley, A., et al. (2019). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 124, 24-31.
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Greendale, G. A., et al. (2021). Effects of resistance training on metabolic health in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 106(5), e2056-e2065.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Sternfeld, B., et al. (2022). Physical activity and quality of life in menopausal women. Menopause, 29(3), 301-308.
Watson, S. L., et al. (2020). High-intensity resistance and impact training improves bone mineral density in postmenopausal women. Bone, 138, 115472.
Business & Financial Growth: Mindset and actionable strategies to sharpen your leadership, boost productivity, and achieve financial clarity. Dominate your career or business without sacrificing balance.
Direct Access to Micah: Private text messaging for real-time guidance across all pillars. Unlimited email support. Monthly Zoom calls to lock in your progress. This is personal coaching, not a generic program.
Exclusive Retreat: Join your Inner Circle Mastery brothers for a private weekend in Kansas City. Forge bonds, refine your vision, and leave recharged. Optional faith-based sessions available. (Airfare and hotel not included.)
Elite Perks: Inner Circle gets an amazing discount on SoulFIT Retreats and access to purchase before the public does.