What are the key exercises for women 40+

Welcome Back to Get Fit in Your 40s! In this episode, we’re tackling some of the most common fitness and nutrition questions women over 40 ask, including:

❓ What are the key exercises you must include in your routine after 40?
❓ How do you stay motivated after a year of working out?
❓ What’s the biggest mistake first-timers make when starting their fitness journey?
❓ How many portions of carbs should perimenopausal women eat daily?

I’ll also break down how my Fit in Your 40s program and membership work—so you can find the best fit for your goals! Whether you're just starting or looking to level up your routine, this episode is packed with practical tips to keep you strong, energized, and feeling your best.

What You’ll Learn:

✨ The most effective workouts for women over 40
 ✨ How to push past motivation slumps & stay consistent
 ✨ The #1 mistake beginners make (and how to avoid it!)
 ✨ Carb recommendations for perimenopausal women—and why they matter
 ✨ How Fit in Your 40s and my membership help you lose weight without giving up your favorite foods

Resources & Links:

📥 FREE Fiber Cheat Sheet – Learn how to eat more fiber for weight loss & better digestion → [Download Here] https://becomefitforever.kartra.com/page/fiber
📥 The Ultimate Guide to Losing Weight in Your 40s → [Get It Here]
📲 Follow me on Instagram for daily fitness & nutrition tips → [@become.fitforever]

Book Free call 

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Let’s chat! Have a question or need guidance? Send me a DM on Instagram—I’d love to hear from you!

Disclaimer: This podcast is based on personal experiences and opinions. It is not a substitute for professional medical advice. Always consult a healthcare provider before making any changes to your wellness routine.

Transcript

Doucky: 0:23

to Another episode of Get Fit in your forties. I'm your host Dukie. I am Kavsar and this episode is super special because we're going to be talking a little bit about everything, especially some of the burning questions that you guys have asked us on our Instagram Such as what are the key exercises for a woman over 40? It was asked by Maria and Carolina What is the biggest mistake in first timers? And how do you continue to stay motivated after a year by Juliana? What is the portion of carbs I should be eating in perimenopause? This question was by Madiha and does BFF have a trial period by Raheel. Very interesting questions I love it.

Kausar: 1:03

Awesome. I would like to start this episode by talking about my best friend Duki, who had a heck of a month. please tell us about how you're feeling. How are you doing?

Doucky: 1:15

for me, January was It's the longest month ever, it was a really heavy month So I was taking a shower after a meeting, and then I found a lump on my left breast, course. I said, Oh, shoot,

Kausar: 1:31

what

Doucky: 1:32

is this? I checked twice because I was in my period. So usually women have, certain lumps due to hormonal changes. So I was like maybe it's that, but I didn't give it a chance. immediately. I called my doctor to schedule some testing. when I found the lump, I thought that something was wrong with me I have cancer. I'm going to die. So it was really stressful. Why I'm sharing this? Because after I got my first appointment with my doctor I was shocked. once I share it with friends have one, two, three lumps and I'm like, what? What? He

Kausar: 2:05

me that. And I was like, three lumps.

Doucky: 2:07

Yeah. You haven't had any lump, which is amazing thing. But I was talking to my friends and I guess it's like after 40 this becomes a little bit more common. You're still not there. And I hope you don't go. through this, but then sharing with my friends and learning that they've been going through it. It It really helped me to ease my anxiety and to understand that a lump can be many different things. A lump doesn't mean cancer immediately and that you're going to die. So my friends have one, two, three lumps and they live with the lumps there and they just monitor every six months. So I'm going to go over like the time frame. Just so you are prepared in case that you go through a situation like this. So I found a lump, then you go to the appointment to your gynecologist a week or two, depending. And then after that, you have to schedule a mammogram and an ultrasound.

Kausar: 3:01

Yes.

Doucky: 3:01

Then that was like two weeks after You go to that test, in that test, immediately they tell you if you are going to need a biopsy. In my case, I needed to schedule a biopsy. I waited two more weeks, I have the biopsy, and then yesterday I got the results. So the time frame was about five weeks. The wait is the worst part.

Kausar: 3:22

I know.

Doucky: 3:23

Because you just want to

Kausar: 3:24

know,

Doucky: 3:24

what is it? In these five weeks, what helped me through it

Kausar: 3:29

has been

Doucky: 3:29

number one,

Kausar: 3:30

sharing with my

Doucky: 3:31

friends, of course, sharing it with you, with my community in Instagram. I was so impressed by all the women who don't talk about it. We feel embarrassed. We are scared. Of course, it's a really scary time. Sharing it with my community really helped me to get through it. Self care, just following my routine, going to therapy and making sure I was sleeping. I took all my supplements and I decreased the amount of social media and internet just because you need to be calm. So the more internet, electronic, social media. You're

Kausar: 4:10

going to be reading, right? So a lot of people, when they have something like this, the first thing is chat GPT, dr. Google.

Doucky: 4:18

So I avoided all of that So you still have to avoid that and you have to trust the process. So those five weeks, I think the beginning of the process was really hard because I didn't know anything. I was freaking out. I was crying all the time. I was really not in a good place, but as I was going through the process, I felt more confident that everything was going to be okay. So of course, 50 percent was going to be good news, 50 percent was going to be bad news, but I controlled what I can control. Correct.

Kausar: 4:49

So

Doucky: 4:49

yesterday I got the results the lump is benign. It is just a bunch of fat tissue that accumulated

Kausar: 4:55

there. With

Doucky: 4:56

some blood clots So everything is benign and I have to just go get checked in the next six months. the nurses were telling me that A lot of women wait too long in order to get tested. And then when they get tested, it's too late. So you have to check yourself, you have to go to the doctor and do it as soon as you can because it can save your life.

Kausar: 5:17

It's very scary and I love when you are encouraging people on social media and I'm a little shocked that people. They're not reaching out for correct help,

Doucky: 5:27

The thing is that everyone has a different situation. And when I was talking to the nurse, I was like, I need to know why women are not attending to the doctor as soon as they find a lump. Some people don't have the insurance. So that is really. a problem. my invoice was around 3, 000 and my insurance pay half of it. So if you think about it, how to pay 1, 500 for a testing that I didn't have any choice. I needed to know if the lump was benign or not. But some people don't have this luxury. In this country is really

Kausar: 5:59

hard.

Doucky: 6:00

Some people have a lot of responsibilities. They have to work. They have the kids. They have their parents to take care of. So taking the time to go and get tested is money for them because they have to lose one day of their job. It is a lot. I'm very grateful that I have the time to attend to all my appointments, that I have the insurance because that is not the reality for many.

Kausar: 6:21

Great advice. That being said, let's dive into the questions. Okay. So the first question was asked by Maria and Carolina, what are the key exercises that you have to include in your routine after the age of 40?

Doucky: 6:37

Okay, this question is simple, yet really interesting And complex at the same time. So the first thing that I have to say here is that whatever you do now is going to have an impact in your body in the next 10 years, whether you do something or you do nothing about it, it will have an impact in the next 10 years. So whatever you're doing right now. the body that you're training now is for yourself when you are 50.

Kausar: 7:04

That's powerful.

Doucky: 7:05

The goals in the short term, to be skinny, to feel good, to have energy, but in the long term the goal should be about being strong. Being independent, having less injuries, and just have a healthier, happier life. 1 in 2 women over 50 will have a fracture in their life due to osteoporosis, which is a bone disease. studies show that the mortality increases 20 percent after that fracture within a year. Wow. So this basically means that after the age of 50. If we are two women in this room you might have a fracture and you might die in the next year after that fracture.

Kausar: 7:49

So

Doucky: 7:49

that is what we have to think about. We think about the short term and long term. So for that, strength training is the king, Resistant training means that you are going to lift a weight that you can progressively increase every three weeks, every four weeks to get stronger. Sometimes we confuse. We see the YouTube videos. and we just stay lifting the same five pounds for a year. I'm not saying that is a bad thing, but The correct way to follow a strength training program is having a progressive overload, meaning lifting heavier every three, four weeks. that is the only way you are going to get stronger. look leaner. build more muscle around the bones. So that can protect you in the future. So if you fall when you are 60, 70, that is going to protect from having a fracture when you perform a strength training, your muscle is going to protect the bone. your bones are going to get stronger so definitely a strength training is one of the things that you should do. So you don't

Kausar: 8:51

Get

Doucky: 8:52

have bone density loss in the future. Now, One of the most common question is, how many times a week should I be performing a strength training program? would say three times a week,

Kausar: 9:04

40

Doucky: 9:04

minutes each training should do it. You have seven days a week. I'm just asking for three days. That would be enough for you to get a stronger and have an independent life of a 60, 70 year old person. In second place, we have

Kausar: 9:19

Walking.

Doucky: 9:20

You think that you're walking a lot? You're probably not. So a way for you to measure if you're walking enough should be at least 30 minutes a day. If it's outside,

Kausar: 9:32

that

Doucky: 9:32

is a bonus. But if you live in the East Coast where, you know, like it's super cold most of the year, you can walk in a walking pad, in a treadmill. You can dance too, just to get some steps in. But the most important thing is try to move more through the day as, as we age. We start moving less. Why? Because we don't have to be running after the kids. we have more work. So you are sedentary. You're always, on your desk and that is slowing down your metabolism. So walking comes in the second place. In the third place, I would say any type of core exercise. So it could be Pilates. It could be yoga. So those are great for your core and for flexibility. We can not forget about flexibility. It's really important. And I would also recommend cardio. Doing some type of plyometrics or heat training. So that could be once a week or twice a week. It is important for you to do plyometrics or heat training because in case that you fall,

Kausar: 10:33

you should

Doucky: 10:34

be able to get up quickly. So it's not that you have to perform only one. The ideal scenario would be that you have a plan where you can. Plug all of these activities, having three days of training exercise, going to Pilates or yoga once, or you don't have to go to a studio. You can perform at your house and heat training on plyometrics once or twice a week.

Kausar: 11:01

Yeah. I love that you broke it down. And the cool thing is if you start that in your forties. You will end up having that as part of your routines and your rituals that will become part of who you are when you're in your fifties and sixties and you'll continue these amazing habits.

Doucky: 11:18

Exactly. And it's about performing exercises that are functional to you. So if you do squats, shoulder presses, all of that is going to help you to just do your daily tasks Just carrying your groceries, right? Just putting the container in the cabinet. All of these should help you to have a better lifestyle. so now we're going to go with the second question, by Juliana, is how do you stay motivated after a year in?

Kausar: 11:48

That's a great question. First of all, if you have been in your journey for a year, congratulations to you because research shows that 95 percent of weight loss journeys end within the first three months due to all the restrictions and cutting out, and abrupt change of lifestyle. And about 80 percent of New Year's resolutions end by February. It hasn't even made it to March. So first and foremost, if you say chose January 2024, that you wanted to achieve a certain goal and you have been working towards a goal for one year. So for example, since you asked this question, I'm assuming you've already started your journey and you've been working out, maybe you were eating more protein, you're drinking more water, you're taking your supplements just to get to that next goal of whatever it is. So all of these things that you have been practicing every day this year, it has become part of who you are. So let's do a little mindset shift, right? So now I know that we lose our motivation, okay? We need another boost. We need another change. But I also want you to acknowledge that person who started this journey versus this person a year in. You are two different people,

Doucky: 13:04

and

Kausar: 13:04

now you are somebody totally new who has adopted this new lifestyle. So it's no longer a journey. It's you, a better, newer, stronger version. Don't you love it when our clients come back from vacation, the first thing they do like meal prep.

Doucky: 13:18

Yeah. Yeah. Yeah.

Kausar: 13:20

The meal prep.

Doucky: 13:21

Yeah. they freak out. before the trip, Oh my God, what I'm going to do, I'm

Kausar: 13:24

going on

Doucky: 13:24

my trip. And I tell them exactly that. You're not the same person who started the program. You have made a lot of mindset changes. You will enjoy these vacations in a totally different way. And when they come back, they're like, I'm fine. I, some of them have lost weight. Some of them have maintained their weight and the ones who increase their weight, they are literally not modified. Because they know what to do afterwards.

Kausar: 13:48

The other thing is progress, not perfection. Look at all the progress you have made. I just feel like, In this day and age where we have instant gratification for everything, everything is one click away. People don't have to work hard anymore. So group of women or people who want to become healthier, who want to adopt a better lifestyle, the goal is always very related to a number. I want to lose 30 pounds this year. I want to do this.

Doucky: 14:17

Do we

Kausar: 14:17

ever stop? To just appreciate our accomplishments It's almost like we're running after a goal, but it's never oh, I'm so grateful that today I woke up 10 minutes before my kids and I went for my walk If you've been one year in this journey and now you're like I'm just exhausted doing the same old. I really want to encourage you to make gratitude part of your daily lifestyle. Every single night before you go to sleep, spend one minute a minute in front of the mirror when you're brushing your teeth, just remind yourself of That person a year ago versus this person now. Who is she? She's a totally different person and even if this day you didn't accomplish anything You are still gonna be grateful for where you are in your journey. You are exactly where you need to be So keep it going with that positive mindset Third thing is also very much Mindset related is are you really connecting your progress with a number? For example, the body mass index It compares your weight with your height. It was just a number that's being used in the clinics with your doctors does your routine check just To make sure that they're preventative towards, hypertension, cholesterol, diabetes, cardiovascular diseases. and they give you a number that's called BMI that compares your weight versus your height. That number is a complete BS.

Doucky: 15:40

Outdated, yeah.

Kausar: 15:41

It's very outdated and they label you as obese, overweight, or underweight. And that causes a lot of people to stop doing what they were doing. They fall off the wagon. They start going after the new diets and trends. And so if you started a journey a year ago and you've been working out, you've been lifting weights, chances are you have built a lot of muscle mass. there was a myth that said, muscle weighs more than fat That's not true. They weigh the same muscle and fat weighs the same but Muscle is leaner. They take lesser space. So you probably don't have that much body fat You have muscles you might weigh a little bit more than you did, a year ago Because you have more muscles, but then your doctor is gonna say oh

Doucky: 16:28

You're overweight.

Kausar: 16:29

What do you do with that information?

Doucky: 16:31

You know that piece of information make me think why we're so scared on stepping on the scale. Because our experience with our doctors have been like, if you weigh

Kausar: 16:41

more

Doucky: 16:41

than this, you're in a risk.

Kausar: 16:43

Yes.

Doucky: 16:44

I didn't, I never saw it that way now that you're talking about that. It's so our fear about the number on the scale, it started with our doctors just telling us like if you go more than this, you might be sick.

Kausar: 16:57

You might be sick. You are at risk of cardiovascular diseases, cholesterol, while you're lifting your weights every single day. you're eating your protein, you're eating your fiber, you're walking. So what that's gonna do is now people are thinking about medication for weight loss. They're thinking about doing a crash diet. So the fact that you've been consistently doing this for a year and then you are labeled as overweight or obese, please don't allow that to throw you off.

Doucky: 17:23

There's

Kausar: 17:24

other ways you can test your muscle mass, how much muscle mass you have versus your body fat composition. There's a DEXA scale. There's a in body scan that you can do in those really fancy gyms, or you can do your good old measurements and take pictures.

Doucky: 17:37

cheap way to do it.

Kausar: 17:39

Cheap way and the best way. Take your pictures. Take your measurements. Try on your old jeans. Believe it or not. Some people like, Oh, I'm down half an Dude. Half an inch could be a whole dress size. You went from size eight to size six just with that half an inch. So please appreciate those little changes in your body. Don't get hung up with the number. the number on the scale is a is deceiving. We need to detach from that. The number that you really need to care about is that number that you're lifting? Is that number of classes that you have done a week? Is that number of, I don't know, repetitions that you've done? Be excited about those numbers and not the number that your doctor gave you or of course if your cholesterol number is high That's a different story, but we're talking, the BS numbers, which is a BMI and the

Doucky: 18:29

Skill

Kausar: 18:30

Only, I have to paraphrase, only if you're doing the right things, only if you're eating healthy and you're lifting weights. Another tip that will really help you feel motivated after being a year in your journey is to change it up a little bit Add something new something exciting download a new app go to a yoga class go to a meditation class For me one of the things that I did In the last three months is that I realized how important my 6 a. m. Wake up routine was It really primes and shaped my whole day. It helps with my spiritual journey. It helps with everything So I literally made a point that I'm gonna be doing that every single day and that has kept me super motivated If you're somebody who's been working out at home Go join a gym for a couple months. Do like a free trial or something. Try meditation on your own. Try journaling. I had a client this week who told me that she feels a little burnt out. So what she did was she joined a gym. With childcare. So now she brings her kids there and she works out and she feels super motivated. She's back on track. She's very happy

Doucky: 19:38

I think bottom line here is that after you are a year in You got some results, but the thing is if you stop doing it, you will lose them.

Kausar: 19:47

Yes

Doucky: 19:48

You can get results, but the idea is that just to maintain that lifestyle, just maintain those results. If you haven't gotten the results that you want and you have to keep working on them. For example, in my case, at the beginning I always like to separate my journey in phases. The first phase was understanding my habits and changing my habits because I was in zero. The second phase was going to the gym because I was so scared of the gym. So I started like training, like just gym class, just getting comfortable with that. And then it was like, okay, so now I'm full in. I want to know exactly my portion, some carbs, protein,

Kausar: 20:25

fats,

Doucky: 20:25

and fiber. And I want a training program that made sense. I got the results. And now for me at this face right now is to build muscle. So to build muscle, I just have to keep going to the gym what keeps me motivated is to see how heavier I'm lifting every time.

Kausar: 20:43

Yes.

Doucky: 20:44

So I want to get better at my movements. I want to get better at lifting. I want to, lately I've been mixing machines with dumbbells. So that is challenging me a little bit. It's okay, how can I get a stronger if I just do machines? So I think it's depending on the phase you are. What is the next goal? This is forever. I think that's why we call our company become fit forever because this journey never stop.

Kausar: 21:08

Yes, that's exactly right. so my very last tip is staying accountable. How do you stay accountable? Sometimes it's hard. Being in this journey alone, doing the same, old, same, old, gets boring.

Doucky: 21:21

If you're doing it alone, it gets boring.

Kausar: 21:24

So seek for help. we always encourage you guys to book a call with us. I had a call with a bestie last week. She just talked to me about her journey and it was a pleasure. She didn't have to sign up for anything, but she did this call and she felt validate it because she's like, Oh, I'm doing all these things. And I'm like, okay let's continue and do this and that. So you can book a call with us. You can join our program. You can join your own local gym, get your husband on board. Maybe he has a goal that he wants to reach. So staying accountable, building your community is absolutely key. And that's why I think our clients have such amazing results because we don't do a lot of just of individual stuff. It's more like in a group setting so they feel motivated.

Doucky: 22:03

Exactly. For me my accountability is with you, that you are my coach and with my followers in Instagram,

Kausar: 22:11

I

Doucky: 22:12

have to show up for them. So that really helps me.

Kausar: 22:14

Yes, absolutely. That's important. All right. So our next question is, what is the biggest mistake in the first timers?

Doucky: 22:23

the biggest mistake that I see in first timers is the lack of patience. Of course, you are all excited about joining a program and you want results immediately. So I'm going to tell you something. Losing weight is fast and easy. Building muscle mass is And building habits takes time. So with that in mind, we need to be more patient. And we are not used to that. Why? Because the fat loss programs or the weight loss programs in the past were promising you losing 10, 12 pounds in a week. So you think that is something that is healthy, And by experience, this takes time. You want to lose the weight, you join a program and immediately you want results. The thing is that there is a phase that you are missing in the middle, which is building habits. This is the reason why you keep losing and gaining the same pounds back because you're not taking the time. to have a lifestyle that is sustainable. we think for weight loss is eating less food and exercising a lot. Yeah. We don't recommend that because you

Kausar: 23:32

can

Doucky: 23:33

injure yourself. We have to go slow, especially if you're going to start building muscle. You have to start with body weight exercises to get stronger, to improve your form. Then, you start increasing your weight. That takes time. You cannot go from zero to lifting 150 pounds. You're going to injure yourself, and that is so common because we lack patience. My recommendation is understanding that it's a process. The first phase, is building habits, getting organized, changing your mindset And from there, when you have that foundation, you can start thinking about losing the fat in order for you to lose that fat and keep it off.

Kausar: 24:15

It's almost like you're getting a new job and the first month you're expecting a promotion.

Doucky: 24:23

How

Kausar: 24:23

it that people are so patient when it comes to everything else but their own wellness journey?

Doucky: 24:29

I was there. I think it has been the marketing.

Kausar: 24:33

that's right. Yeah. It has been the marketing.

Doucky: 24:35

Everything has been promoted that way, that you can lose weight really fast. So we stay with that mentality now that we're in our forties. We keep thinking about that because we see it with celebrities. They are pregnant. They come back looking even better than before the pregnancy. So you're like, what is wrong with me? Why can't I look like these celebrities that are losing the fat and the weight so fast? It doesn't work that way. We are individuals and every single case is different. Some of our clients lose fat really fast. Some of our clients take longer. The point is that you have to stop comparing yourself with other cases and just meet yourself where you are and understanding that you have to take one day at a time. You 1 percent better every day. You will reach your goal and then you have to maintain it. You have to think about the long terms changes. in summary, are starting this journey, we need to be patient. You have to build habits. You have to master the basics, which are. walking, drinking 80 ounces of water or more, sleeping habits sleeping seven to eight hours, eating more fiber, right? and then is when you are going to tackle into the fat loss phase. Be patient, and keep going. I would tell you then back to the first question Of one year just building the habits If you're not somebody who sleeps on time who drinks lots of caffeine just to stay awake Whose insulin level cortisol levels are high due to a stress at work without drinking water This might take you a whole year to build that habit the time is going to pass anyway. So work on small habits until you master it, then get organized, Build that mindset and that new identity and then tackle the fat loss like a boss. You will see results that are actually sustainable for the first time. Okay, next question. How many portions of carbs per day. Does a perimenopause woman need?

Kausar: 26:33

Okay. So there's no universal number for how much carbs you can have per day. But what we recommend to our clients and what has worked for us in our journey is that you can have up to 40 percent of your daily calories. from carbs. What that means is if you're somebody who's consuming say 1, 800 to 2, 000 calories, which is the average American diet 40 percent of that can come from the carbs alone, which is like half of all your calories

Doucky: 27:02

This is such great news

Kausar: 27:04

Let me break it down, 1, 800 calories 720 of those calories can come from carbohydrates. And when you divide that by four that gives you about 180 grams. So what is 180 grams of carbs? One cup of rice is 40 grams of carbs. So you can have what four or five cups of rice per day, or you can have a cup of rice, some toast, some fruits, some, a donut, even a donut is what like. 40 grams of carbs or something like that. So you can have solid amount of carbs.

Doucky: 27:39

A sandwich. Each piece of bread is about 20 grams of carbs. So if you have 40 grams of carb, you are gold. You can eat that.

Kausar: 27:47

Absolutely. An apple is 20 grams of carbs. So you can have two apples and a bunch of other stuff. But here's the catch if you're a woman over 40 due to drop in estrogen and progesterone You're a little bit more resistant to insulin. Your body cells are less Responsive to insulin that means the way you used to digest glucose in your 20s and 30s You can no longer digest it Like that. That's why a lot of women are at risk of type 2 diabetes at this age. So the way you were eating in your 20s and 30s may not work quite as much in this age. So you have to be very particular about what kind of carbs you're eating. So we recommend that if you're eating 180 grams of carbs per day, anywhere between 30 to 40 grams of that should be coming from fiber, I know I'm throwing a lot of numbers out there, but there's a very easy way to see how much fibers in all the foods that you're eating. We have added a fiber cheat sheet in the show notes, so make sure to go and grab that. However, what is fiber? Fiber is a type of carbohydrate that does not digest. So it goes through our digestive tract, it stays in your stomach, it serves as prebiotics. Feet are good bacteria. So it helps you with your immune system. It helps you stay full for much longer period of time. And so what are the foods that are rich in fiber? They are your fruits. berries, raspberries, blackberries that are really rich in fiber apples, kiwi, pear, right? There's a whole list. And for vegetables, we got green leafy vegetables, broccoli, zucchini, pretty much all vegetables have good amount of fiber, but in grains, you got the legumes. Lentils, beans, peas, edamame, oats, whole wheat.

Doucky: 29:32

We have a lot of options.

Kausar: 29:34

We have a lot of option. Oh, avocados and peanut butter.

Doucky: 29:37

Avocado has a lot of fiber.

Kausar: 29:39

A lot of fiber.

Doucky: 29:40

It is crazy when I learned that.

Kausar: 29:41

The last question is, does the BFF program has a free trial?

Doucky: 29:47

The answer is yes, we have a trial period in our program.

Kausar: 29:52

we created a BFF method five years ago. And what are our core pillars is nutrition Mindset and fitness because we realize that it's hard for women to go out to a gym It's hard for them to be paying for a personal trainer. It's hard for them to be hiring a nutritionist We wanted to bring Everything together. And we also have a community aspect where we coach you in a form of group

Doucky: 30:14

it's a one stop shop for everything, it's fitness, nutrition mindset.

Kausar: 30:18

we have two programs. Our BFF VIP is where majority of our clients is stay and they see results. And that's more like a long term commitment. So you either committed to four months, six months or over a year. I actually graduated a client after two years yesterday. And if you want a trial, we have a baby version of our VIP, which is fit in your forties that we created two years ago. And that's been so amazing for a lot of the people who are scared to make that commitment.

Doucky: 30:47

They learn about the VFF method. They learn how our app works. And then they get the results and then they stay. So the Fit in Your 40s four week accelerator program is our trial program.

Kausar: 31:00

you might see five pounds, six pounds, 10 pound drop. You might not see anything, but you will love the program. You will want to stay and you will stay in the VIP program just until you get where you want to be in your fitness journey.

Doucky: 31:12

We just answered all the questions that you had thank you so much for that and please keep them coming I will post in Instagram again for the next season So if you have more questions, please submit them

Kausar: 31:25

And make sure to subscribe and check out the show notes where we have a bunch of freebies for You can always book a call with us But if you're watching on youtube make sure to subscribe and follow us on instagram And we cannot wait to see you in the next episode.