Strength + muscle
Build and preserve lean muscle, become measurably stronger and improve body composition and definition.
NOURISH
Join the NOURISH Waitlist
A Six-Month Nutrition + Strength Coaching Experience for Women 35+
Build a leaner, stronger, more defined body without another restrictive diet, endless cardio or a plan you cannot maintain.
You do not need to keep guessing, cutting back or starting over.
You need a plan that helps you build muscle, nourish your body and stay consistent through the realities of midlife, with coaching and support built in.
Join the waitlist for the next NOURISH group.
Six months of coaching in a small, intimate group, with space to ask questions, receive feedback and build lasting habits together.
The next group begins once a small group of committed women is ready to start together. You will receive the confirmed start date and enrolment details before deciding to join.
Use the application form to register your interest. Joining the waitlist does not reserve a paid place or commit you to payment. We will confirm fit, timing and enrolment details with you first.
If this feels familiar
You have been working hard. But your body and your life have changed.
Maybe you are doing many of the things you were told should work:
Cutting calories every time the scale stops moving
Adding more cardio because you think you need to burn more
Trying to eat well, but still unsure whether you are eating the right amount
Starting strong on Monday, then losing momentum when work, family, fatigue or cravings take over
Following workouts without knowing whether you are actually progressing
Looking at your body and wondering where your muscle tone went
Wanting to lift heavier, but worrying you will do it incorrectly
Feeling overwhelmed by conflicting advice about fat loss, protein and menopause
You want to feel leaner and more defined. You want your clothes to fit better. You want to feel strong, capable and confident in your body again.
And whatever you do has to work in real life.
The answer is not always to eat less or work out harder.
Many women reach midlife still using strategies built around restriction and calorie burning, while overlooking the things that matter more now: preserving and building muscle, eating enough protein, progressing their training, supporting recovery and following a plan they can sustain.
Your body has not stopped working.
Your strategy may simply no longer match what your body and your life require now.
Explore the Next Group
A better-supported plan
Midlife does not require extreme methods.
NOURISH is a menopause-informed coaching experience for women 35+ who want to improve their body composition, build strength and create habits that last.
The foundations still work:
- Progressive strength training
- Adequate protein and balanced nutrition
- Appropriate cardio and daily movement
- Recovery, sleep and stress support
- Consistent action over time
What changes is how those foundations are applied.
Your approach should account for your symptoms, recovery, training history, joint comfort, schedule, preferences, equipment and current capacity.
Learn how to support your body, strengthen it and trust it again.
NOURISH gives you more than workouts and nutrition targets.
It gives you the coaching, feedback and adjustments that help you keep moving forward when real life happens.
The six-month outcome
What you will build over six months
Balanced nutrition
Learn to eat enough protein and build balanced meals without living on a restrictive diet.
Real-life consistency
Move through busy, stressful or lower-energy weeks without abandoning the process.
Smarter adjustments
Understand how to adjust nutrition, training and recovery to your real life.
Intentional cardio
Use cardio as a supportive tool without relying on endless sessions.
Confidence that lasts
Build habits you can maintain and feel more capable, confident and at home in your body.
Progress is individual. NOURISH gives you a structured, coached process with the plan, skills, feedback and time to work towards meaningful change.
Why six months?
Because lasting change needs more than a perfect 12 weeks.
A short program can help you get started. But real life does not pause while you work on your health.
There will be demanding weeks, disrupted sleep, social events, travel, family responsibilities, fluctuating energy and moments when motivation is lower. Learning how to navigate those moments is part of the process.
Establish the foundations
Practise the skills until they feel more natural
Progress your strength training through multiple phases
Review what your body is actually responding to
Adjust when something is not working
Recover from setbacks without returning to square one
The goal is to become someone who knows how to keep going.
Move from following a plan to understanding how to make the plan work for you.
Your first step
Begin organized, with a clear first step.
Once your group is confirmed, your NOURISH experience begins with Prep Day. You will review your program, familiarize yourself with the app, prepare for the week ahead and get clear on your first nutrition or lifestyle habit.
Your Prep Day and first coaching week will be confirmed before enrolment. Everyone in the group begins together, with preparation time built in.
You do not need your life to be perfectly organized before you start. Part of NOURISH is learning how to build consistency inside a real life that will never be perfectly predictable.
Your six-month journey
Months 1–3: Foundation
Months 4–6: Integration + Progression
Your transformation happens in two supported stages.
Learn what works for your body now.
During the first stage, you will establish the nutrition, strength and habit foundations your progress depends on.
- Complete your initial nutrition and lifestyle assessment
- Establish personalized nutrition targets using macros or hand portions
- Begin a structured, progressive strength-training plan
- Learn how to build protein-centred, balanced meals
- Track patterns affecting consistency, hunger, energy and recovery
- Use the Nourish Menopause Symptoms Tracker
- Focus on one meaningful habit at a time
- Receive weekly feedback to help you adjust and stay focused
Create a strong, clear foundation you can actually follow.
Turn what you have learned into a lifestyle you can maintain.
The second stage is where you deepen the work.
- Progress through the next phases of your strength plan
- Review and refine your nutrition based on your progress and patterns
- Practise navigating meals out, travel, holidays and disrupted routines
- Learn when to push, when to adjust and how to recover without quitting
- Strengthen the habits that support your body
- Build greater independence while remaining supported and accountable
- Create a clear approach you can continue beyond the program
This is where short-term effort becomes lasting capability.
Your week inside NOURISH
A simple weekly rhythm designed to create lasting change.
Your strength training progresses consistently throughout the six months, while your nutrition and lifestyle habits are built one step at a time.
TRAIN
LEARN
APPLY
REFLECT
ADJUST
- Complete three progressive strength-training sessions, approximately 45–60 minutes each, following your program inside the app.
- Learn and practise one specific nutrition or lifestyle habit.
- Use the app to follow your training, track your progress and access your coaching resources.
- Stay connected with the NOURISH group throughout the week.
- Complete your weekly check-in at the end of the week.
- Receive weekly coaching feedback directly from Coach Fátima, usually through a group video response.
Train progressively. Learn. Apply. Reflect. Adjust. Repeat.
Your strength continues to progress while your nutrition and lifestyle habits build on one another, giving you the skills and experience to maintain what you have created beyond the program.
What is included
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Everything you need to stop guessing and start progressing.
Personalized Nutrition Strategy
Your nutrition strategy teaches you how to nourish your body with the appropriate balance of protein, carbohydrates and fats for your goals, preferences and lifestyle.
- Initial personalized nutrition assessment
- Custom nutrition targets
- Macro or hand-portion methods
- Ongoing reviews and adjustments
- Practical meal-building frameworks
- Weekly feedback on patterns and progress
Six Months of Progressive Strength Training
A structured strength-training system designed to help you build muscle, improve body composition and become stronger over time.
- Three progressive workouts per week, approximately 45–60 minutes each
- Home and gym options
- Progressive phases across six months
- Video demonstrations and coaching cues
- Built-in strength tracking
- Mobility and preparation work
Need a more individualized plan? Personalized training and higher-touch support are available through separate upgrade options when needed. Your application helps us identify the appropriate level of support.
Weekly Group Check-Ins + Direct Feedback
Each week, you submit your wins, challenges, questions and progress. I respond through group feedback so you know what matters and what to focus on next.
- See progress you may otherwise overlook
- Identify what is getting in your way
- Make adjustments before a difficult week becomes a full restart
- Learn from other women’s experiences
- Stay accountable without feeling micromanaged
Monthly Live Group Coaching Calls
Each month, we come together live to go deeper.
- Ask questions and receive real-time coaching
- Troubleshoot obstacles
- Review common nutrition, training and mindset challenges
- Celebrate progress
- Reconnect to your priorities
Recordings are provided when you cannot attend live.
Private Community
A private space to stay connected between check-ins and coaching calls.
- Ask questions
- Share wins and challenges
- Receive support between coaching touchpoints
- Learn alongside women with similar goals
- Access program resources and updates
You are doing your own work, but you do not have to do it alone.
Menopause-Informed Symptom + Recovery Awareness
The Nourish Menopause Symptoms Tracker helps you notice patterns in areas such as energy, sleep, cravings, mood and recovery.
We use that information to guide conversations about nutrition, training load, recovery and daily habits, and to recognize when a concern should be discussed with an appropriate healthcare professional.
Identity + Habit-Building System
Focus on the habits and patterns that create the greatest difference for you.
- Identify patterns that repeatedly pull you off track
- Replace all-or-nothing thinking
- Build one meaningful habit at a time
- Create consistency through busy and imperfect weeks
- Recover from a lapse without another restart
Build a way of caring for yourself that you can continue.
Learn how to eat, train and adjust with confidence, with support as you put those skills into practice.
The complete experience
What you receive inside NOURISH
- Six months of nutrition and strength coaching
- Personalized nutrition assessment and targets
- Nutrition reviews and adjustments throughout the program
- Six months of progressive home or gym strength programming
- Three progressive strength workouts per week
- Exercise videos, coaching cues and progress tracking inside the app
- Nourish Menopause Symptoms Tracker
- Weekly group check-ins and coaching feedback
- Monthly live group coaching calls with recordings
- Private community access
- Habit, identity and consistency coaching
- Practical guidance for meals, social events, travel and disrupted routines
- A foundation stage followed by integration and progression
Six months of guidance, progression and support.
Coaching helps you connect the pieces, solve problems and keep applying what you learn.
Is NOURISH right for you?
NOURISH may be right for you if:
- You are a woman 35+ who wants to feel stronger, leaner and more confident
- You are navigating perimenopause, menopause or postmenopause and want an evidence-informed approach
- Eating less and exercising more is no longer producing the progress you expect
- You want to build muscle but need structure and guidance
- You want personalized nutrition without a rigid meal plan controlling your life
- You are tired of stopping and restarting
- You want accountability and feedback
- You are ready to commit to a six-month process
- You are willing to communicate, learn and apply coaching feedback
NOURISH is not the right fit if:
- You want a rapid-fix challenge or extreme diet
- You only want a set of workouts with no coaching process
- You are looking for medical diagnosis, hormone treatment or medication advice
- You are unwilling to strength train consistently
- You are not ready to participate in the coaching process
- You want guaranteed scale or measurement results
What women like you are achieving
This is what sustainable change looks like.
Real women who learned how to build strength, nourish their bodies and create habits they could continue in real life.
Kara · Single Mom of 4 · Business Owner
Habits that continue to support her through motherhood, business and real life.
Kara joined Nourish as a busy mom of four, juggling family, work and her own health. She learned how to build habits that fit real life, habits she could rely on without burning out.
“What I love most about the Nourish program is that it’s truly changed the way I look at food, and the sense of knowing in myself that I can take these habits out into the world.”
Built habits in 2020. Still using them in 2025.
Sabrina · 53
17.6 lb lost in 12 weeks
3.5 inches lost from her hips
5.7 percentage-point reduction in body fat
Waist measurement: 42 inches to 37.5 inches
From lifelong dieting to eating with confidence
Sabrina was scared to eat and finally changed her approach.
Sabrina had spent most of her life dieting, under-eating and starting over. She believed eating less was the only way to lose weight, even though the results never lasted.
Six months in, she was still losing inches, eating more and avoiding extremes.
“I ate more than ever and still lost weight. Fueling my body properly is what created results, not restriction.”
Sabrina’s experience is individual and does not guarantee similar results for another client.
Jen Murtagh
Lost 4 inches around her waist and gained strength and self-trust.
“Group coaching, nutrition, weekly workouts, and accountability have all helped me immensely with my relationship with my body.”
Confidence and self-trust grow as you learn how to support yourself consistently.
Linda · 60+
Lost 13 pounds, 5 inches from her waist and 3 inches from her hips, and gained visible muscle.
“Four months ago, I started a new program with Fatima. It was a commitment, but I lost 13 pounds, 5 inches from my waist, 3 inches from my hips, and gained muscle. I’m so pleased with how much stronger I feel.”
Strength has no expiry date.
Linda’s story reflects her individual starting point and participation. Results vary.
Chantelle · Nourish Client
“This was exactly what I needed: structure and guidance with someone with experience in fitness and nutrition. I just felt lost before, and now I know what to do.”
From feeling lost to knowing what to do.
Coaching helps you understand your next step and put it into practice.
Client examples describe individual experiences. Results vary based on starting point, health, participation, consistency, adherence, stress, sleep and other personal factors.
Your investment
Best value
Six months to build a stronger body and a more sustainable way of taking care of it.
A complete nutrition, strength and coaching experience with ongoing feedback, progression and support.
Pay in full
$2,497 USD
Save $203 compared with the payment plan.
Includes the complete six-month NOURISH experience.
Six-month payment plan
6 × $450 USD
Total investment: $2,700 USD
The payment plan divides the full program investment into six payments. It is a six-month commitment, not a month-to-month membership.
Register your interest through the application form. Once a suitable small group is ready, you will receive the confirmed start date, payment options and enrolment terms before deciding to join.
Why this investment makes sense
Because continuing to guess has a cost too.
Many women spend years moving between diets, challenges, workout plans and fresh starts without ever receiving the support needed to connect the pieces.
NOURISH gives you:
- A clear nutrition and training strategy
- Six months to apply and refine it
- Progressive programming
- Feedback when you feel stuck
- Support through the weeks that usually pull you off track
- The knowledge and skills to make more confident decisions for yourself
Become stronger, more capable and clearer about how to support your body for the years ahead.
Meet your coach
Coach Fátima Leite
Guiding women to strength, confidence and clarity through every season of life.
For over two decades, I have helped women transform their bodies, mindset, confidence and relationship with themselves.
In my 30s, I was a high-level athlete and professional fitness competitor. I earned two Pro Cards through WBFF and FAME and was featured in Oxygen, Strong and Inside Fitness magazines.
I also co-authored The Athlete’s Mindset & Workbook with Dr. Terry Orlick and Leslie Lewis. That experience deepened my belief that lasting transformation is built through both physical practice and the way we learn to think, respond and show up.
In my 40s, life changed. Between motherhood, running a business and relocating to Portugal, I had to rebuild my own routines, energy and sense of self.
Now in my 50s, I understand personally what it means to navigate perimenopause and the physical and identity shifts that can come with midlife.
NOURISH brings those decades together: evidence-informed nutrition, progressive strength training, practical habit coaching and the understanding that a program must work in your actual life.
I will bring the expertise, structure and support. You bring your willingness to participate in the process.
Join the NOURISH Waitlist
Frequently asked questions
Questions about the next group?
When does the next group start?
NOURISH opens in small, intimate groups. Join the waitlist through the application form. Once a suitable group of committed women is ready to begin together, I will confirm the start date, Prep Day and enrolment details. There is no fixed start date currently advertised.
Does joining the waitlist commit me to payment?
No. The application helps us understand your goals and whether NOURISH is a good fit. Joining the waitlist registers your interest; it does not guarantee a place or commit you to payment. You will receive the confirmed dates, payment options and enrolment terms before deciding to join.
How is NOURISH different from other fat-loss programs?
NOURISH is a six-month, menopause-informed nutrition and strength coaching experience for women 35+. It prioritizes muscle, progressive strength, adequate nourishment, recovery and habits you can maintain. You receive weekly feedback, ongoing adjustments, monthly live calls and support when real life makes consistency difficult.
Will I have time for this?
NOURISH was created for women balancing work, family and full lives. Your core training commitment is three progressive strength sessions per week, approximately 45–60 minutes each. Your nutrition strategy uses practical meal frameworks rather than requiring elaborate meal preparation or separate diet food. The goal is to focus on what matters most and apply it consistently.
Will lifting weights make me bulky?
Building significant muscle takes time, progressive training and intention. Strength training can help you build the firmer, stronger and more defined appearance you are looking for while supporting long-term function and body composition. Exercise demonstrations, coaching cues and progression guidance help you train with more confidence.
Do I have to count macros?
No. Both macro targets and hand-portion methods are available. The best method is the one that gives you useful awareness without creating unnecessary stress and that you can apply consistently.
What if I have dietary restrictions, allergies or foods I dislike?
Your nutrition strategy is built around your needs, preferences and lifestyle. You will learn how to choose foods you enjoy and create balanced meals within the structure that supports your goals. Medical nutrition therapy and management of diagnosed conditions remain outside the program’s scope and should be handled with the appropriate healthcare professional.
Do I need a gym?
No. The program includes home and gym options. For home training, you will need an appropriate range of dumbbells so you can progress over time.
Is cardio included?
Cardio can be part of your plan. The appropriate amount depends on your goals, preferences, fitness, recovery and total training load. Strength training remains a core part of the program.
What happens if I have a difficult week or fall behind?
You do not need to restart. Weekly check-ins and coaching help us identify the most useful next step, adjust where appropriate and reconnect you to the process. Learning how to navigate busy weeks, travel, disrupted sleep and changing responsibilities is part of the six-month experience.
What if I use a medically prescribed GLP-1 medication?
You may still be a fit for NOURISH with approval and oversight from your medical provider. Our work can support appropriate nutrition, protein intake, progressive strength training, recovery and habit consistency. Medication selection, dosage, side effects and medical management remain with your prescribing healthcare professional.
What if I do not see the progress I expect?
Progress is individual and cannot be guaranteed. Your weekly check-ins allow us to review your implementation, strength, nutrition patterns, recovery and other relevant factors. When an appropriate coaching adjustment is needed, I will help you identify it. Progress may include changes in strength, measurements, body composition, energy, confidence, habits and consistency.
Is this one-to-one coaching?
NOURISH is a structured small-group experience with personalized nutrition and weekly group feedback. If you need higher-touch individual modifications, form coaching or private support, separate one-to-one upgrade options may be available by application.
What if I have an injury, physical limitation or need more individualized training?
The standard NOURISH experience includes structured progressive training, home and gym options, exercise demonstrations and progression guidance. If you have physical limitations, previous injuries or specific movement needs that require a training program designed individually around you, a personalized version of NOURISH is available. Your application helps determine the appropriate level of coaching. Medical rehabilitation, diagnosis and treatment remain outside the scope of NOURISH.
Can I pause the program or receive a refund if life gets busy?
NOURISH is a six-month coaching commitment, with no refunds and no pauses once your program begins. Part of the work is learning how to adapt your habits and continue taking care of yourself through changing circumstances. Full enrolment terms are provided before payment.
Here is what I commit to providing:
- The program structure and resources described on this page
- Weekly coaching feedback
- Nutrition review and appropriate coaching adjustments
- Progressive strength programming across the six months
- Monthly live group coaching calls
- Private community support
- Honest guidance within my professional scope
- Referral to an appropriate healthcare professional when needed
Your results are influenced by your starting point, health, participation, consistency, communication, recovery, stress, sleep and other individual factors.
I will bring the expertise and support. You bring your commitment to communicate, practise and keep returning to the process.
Your next six months
Stop starting over.
Join the NOURISH Waitlist
Have the structure and support to put what you learn into practice.
Six months from now, the goal is that you are stronger, clearer and more confident in how you eat, train and care for your body.
You know what to do. You know how to adjust. And one imperfect week no longer sends you back to the beginning.
Stop starting over.
Start building the body and lifestyle you can maintain.
Join the NOURISH Waitlist
Join the waitlist for the next small group. Group sizes are kept small to protect the quality of coaching and support. Your start date and enrolment details are confirmed before you commit.