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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

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I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
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    The aging process often leads to weight gain, loss of muscle mass, and loss of bone density. But it doesn’t have to. Read >>
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    Common sense would tell you that the longer you workout, the more weight you lose. A new study, however, has shown that this may not be the case. Read >>
Health and Fitness News
Chandra Young is now a professional Fitness Trainer

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Fitness Does Not End with Menopause

A woman’s guide to staying lean and healthy through menopause and beyond.

The aging process often leads to weight gain, loss of muscle mass, and loss of bone density. But it doesn’t have to. With the right type of exercise and the right foods, you can fight what many consider to be inevitable, and you’ll look and feel your best—even in your 50s.

How can women avoid midlife weight gain and keep their bones healthy during this time in life? You’re about to find out.

Survive the Change

At some point during the 40s or 50s, women go through the change. Their hormones fall out of whack and their periods finally dwindle down to nothing. A year after a woman’s last period is called menopause. At this time, a woman can no longer become pregnant but is still healthy and can still enjoy sex. The fluctuating hormones, however, often lead to emotional symptoms (anxiety or mood swings) and uncomfortable physical symptoms such as hot flashes and fatigue, making life less than pleasant.

Estrogen is one of the hormones whose production drastically slows down. And a deficiency of estrogen can lead to bone loss. When low estrogen and lack of exercise is combined, it is a recipe for osteoporosis and weight gain. Estrogen appears to help determine where body fat is distributed, so during this time in life, many women gain weight around their abdomen, which leads to ladies gaining an “apple” shape. This shape is more than embarrassing. Experiencing such weight distribution puts women at an increased risk of numerous health conditions including heart disease, diabetes, and colorectal cancer.

Exercise Plan

Fitness in your 50s should include a weekly exercise routine that incorporates aerobic exercise, strength training, and stretching exercise. This combination will protect against weight gain and strengthen your muscles. In the next few decades of life, your sense of balance will decline, leading to an increased risk of falls and injury. Staying strong and limber now and then is essential for avoiding dangerous falls.

Walking is a great option for aerobic exercise. Find a walking partner and set aside a time each day to go walking. If you are strong enough, you may prefer to swim, do water aerobics, jog, or ride a bike.

Do strength-training exercises on several non-consecutive days a week. If you’re at home, use free weights, an elastic band, or use your own body weight for resistance. Find a few exercises that work your arms, shoulders, back, core, and legs. If you work out at the gym, don’t get stuck on the treadmill every day.

Instead, spend some time on the weight machines or using free weights.
Flexibility exercises are often overlooked, but play an important part of overall fitness. After your workout, spend a few minutes stretching to keep your muscles loose and strong.

Yoga and tai chi are both great workouts for any age group that keep you strong, fit, and limber.

Diet Plan

As you age, your body requires few calories. During your 50s, you need fewer calories than you did in your 30s. Aim to eat around 1,500 calories a day.
Be sure to include lean protein in each meal (chicken, turkey, fish, meat, eggs, nuts, or dairy). Keep in mind that your body doesn’t process protein as well as it did when you were younger, so your body needs more of it to keep your muscles strong.

For bone health, women over the age of 50 should get 1,000 mg of calcium each day. For a quick shot of calcium, grab some milk, yogurt, or cheese.
If you’re overweight or have been gaining weight, know that you’re at increased risk for insulin resistance and type 2 diabetes during and after menopause.

Along with plenty of protein, eat whole grains, fruits, vegetables, healthy fats, and limit the amount of carbohydrates in your diet.