Hi, I'm Rita,
I'm a fitness professional who has been teaching dance, movement and fitness for over four decades. After I hit 40, my hormones and body started changing.
I've spent the past 18 months deeply immersed in what the top experts have to say about health and fitness in peri/menopause and midlife - and Bolder STRONG is the result of that study.
Women over 40 need full-body Strength training (in balance with Cardio and Mobility) to counter the effects of hormone changes and aging.
I created these fitness programs to be effective, simple to follow & fun, with results in 20-40 minutes a day, 4 days a week. It's something you can stick with.
Join me today!
Does this sound like you?
Tired of feeling soft and flabby - and not fitting into your jeans?
Sick of crummy sleep, stress and fatigue?
Exercising without a plan and not seeing results?
Trying diets that never work long term?
Feeling like menopause is kicking your butt?
Feeling overwhelmed and confused about what to do?
Why should I care about Strength Training?
Boost your energy - reduce fatigue
Increase your metabolism / burn more fat
Reduce hot flashes and night sweats by up to 70%
Reverse muscle loss, rebuild muscle and strength
Reduce bone loss, and improve bone density
Balance your hormones, reduce adrenal stress and cortisol
Sculpt lean muscle without bulk
Improve confidence and body image
Your Body Has Changed
Your hormones, metabolism and body composition are different. This can cause muscle loss and fat gain. The fitness routine from your 30's will no longer work. Women lose up to 5% of their muscle mass every decade after age 30, plus 1% of bone per year without the right exercise.
Your Hormones Have Changed
Reduced estrogen, increased cortisol and other hormone imbalance can cause weight gain, muscle loss, osteopoenia, fatigue, sleep issues and more. A Strength program designed for midlife women will help balance hormones.
Your Exercise Needs to Change
You need to prioritize STRENGTH training in your workouts to boost metabolism, maintain muscle mass and bone density. You also need Cardio Intervals, Mobility workouts for flexibility and balance, and more Recovery to repair / rebuild.
Why do I need a "Training Program?"
A Training Program has Structure: specific workouts in an intentional order to progress to your goal. Each day is based on what you did yesterday and tomorrow. Random classes or workouts can't do that. In just 20-40 minutes, 4 days a week, you'll get the right kind of exercise, in the right amount, at the right time (hint: do intense workouts early in the day for optimal hormone balance). We program the optimal mix of:
Full-Body Strength Training
Full-Body Strength Training workouts twice a week will boost metabolism to burn fat, tone your body, build lean muscle, and improve bone density. You need weights heavy enough to challenge you. Light weights and bands don't provide enough stimulus for muscle and bone growth. You need the right intensity.
Cardio Interval Training
Short, intense Cardio Interval workouts twice a week are the best way to burn visceral belly fat and improve cardiovascular health. (Long endurance cardio breaks down muscle, increases inflammation and raises cortisol levels.) Cardio Intervals also boost your mood, energy and stamina.
Mobility work improves flexibility, balance, and reduces injuries. Overtraining will backfire - too much and muscle breaks down faster than it rebuilds. Allow 48-72 hours of Recovery between intense strength work. A balanced schedule will keep you active and healthy for decades to come.
"Rita... thank you!! I love what you have put together.
Not always easy, but feels so good. Your structure is so flexible and I‘ve found that I love the Bonus modules at the end of a tough class… just to keep stretching and cooling down. Your website is amazing… so well designed and user friendly!
"Rita’s programs are awesome and I look forward to the workouts. The modifications and recommendations for exercises are great and I appreciate the fact she’s always available for any questions. I’m 73 and feeling stronger every day! Thanks Rita!"
I recently completed Rita’s “4 Weeks to Strong” program, and I cannot say enough what a great program this is! It is the perfect blend of strength training and cardio exercises. Over the course of four weeks, I could really see how much stronger I had gotten, and how much my form had improved. I especially enjoyed the cardio kickboxing workouts because they are intense, fun, and don’t kill your knees.
Thank you Rita for putting together such a fun and effective program! I can't wait to try the Bolder Strong 12 Week program.
I can't really express my thanks for you and your classes. I have never, NEVER stuck to any physical program ever. This has been a life changing step in my life. And for me, as a teacher, your teaching technique makes a huge difference. Thank you, Rita!
"Hi, Rita ... LOVED this! Feels so good to be doing something to strengthen myself. Loved the music, too!"
Targets total body: Check. A solid work out is achieved even with my limitations: Check. A fantastic instructor who puts the fun in functional: Check. What's not to LOVE??
The online workout programs are flexible, timely, and effective. I value having the opportunity to complete the program(s) during a time that fits my home/work/life schedule. Rita is knowledgeable, readily available, and constantly evolving her practices and profession to build effective programs for the mind and body through strength and mobility.