Introducing....fortify40 2.0
A 6-Week Strength-Based Yoga Program for Women in Their 40s Who Want to Build Muscle, Keep Their Strength, and Feel Supported as They Age.
Yep. All with just 2 focused sessions per week.
Fortify40 2.0 isn’t about starting over.
It’s about building on what you’re already doing, and finally seeing it translate into real strength.
⚡️ Build muscle on purpose - not just sweat. Not just “that felt hard.” Actual strength that sticks.
⚡️Stop guessing - no more random YouTube flows, no more hoping it adds up. This is structured so your effort actually compounds.
⚡️ Keep your body capable - Strong hips. Stable shoulders. A core that supports you now, and later.
Because here’s the bigger issue…
In your 40s, strength isn’t optional. It’s protective. It’s strategic. It’s insurance for the next decade.
And you don’t need five days a week to build it!
What if your yoga practice is the reason you’re not getting stronger?
Sounds backwards, right? But stay with me.
Your body in your 40s has changed. Your practice probably hasn’t.
And that’s not a criticism. It’s just reality.
The style of yoga you’ve loved for years might still feel nice in the moment.
But feeling worked isn’t the same as getting stronger.
Here’s the shift: You don’t need more yoga. You need the RIGHT kind of yoga.
👇 This is where your practice stops coasting and starts building something that actually lasts.
Want to see what this looks like in real bodies?
Scroll down and hear from women who started right where you are.👇💛
Women naturally lose about 3–5% of muscle per decade after 40 if we don’t actively do something about it.
And muscles? It’s not just about looking toned in a tank top. Though, yes… that’s a nice bonus.
It’s about making it less likely that everything you eat goes straight to your hips. Supporting your bones. Recovering faster, moving with more ease, and feeling capable in your own skin.
Bottom line?
Why Strength Hits Different After 40?
Here’s the thing… once you’re in your 40s, your body doesn’t play by the same rules anymore.
🙄 You probably already feel it: muscles that aren’t as firm, stiffness that lingers, and the recovery that takes longer than it used to.
🙄 And sometimes your mind wants to push through… while your body is clearly asking for a different approach.
That’s not failure. That’s biology.
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Muscles matter. And it takes more than random flows to keep them strong.
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What your body needs now isn’t more volume. It’s enough challenge, repeated consistently, so your body has a reason to change.
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The structure designed to build and maintain muscle without draining your ability to recover.
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Two sessions a week. Each one building gradually on the last. Intentional enough to create real progress.
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You start with accessible poses and steady hold times, then layer in more time, more control, or slightly greater demand as your strength improves.
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Consistent. Progressive. Sustainable.
something I notice almost *every* time I’m in the gym.
More women {many with PTs alongside them} in the weights section, taking up space in the gym.
And still…watching people train, I notice something almost every time.
A lot of movement that’s copied more than felt. Arms and legs going through the motions, without much connection underneath. Breath disappears as soon as things get hard. Focus drifts instead of settling.
Yes, strength training matters. Especially in your 40s and beyond.
We want stronger muscles. Better bone density. Energy that actually lasts through the day.
..what often gets missed is what needs to come before the heavier work.
If you don’t yet know how to orient your body in space, coordinate your movement, carry your own bodyweight with control, stay stable without bracing or gripping, or breathe when things get challenging…
And this is where yoga comes in.
REGISTRATION NOW OPEN *
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REGISTRATION NOW OPEN * /
FORTIFY 40 2.0
A 6-week strength-based yoga program for women in their 40s who want to build muscle, keep their strength, and feel supported as they age.
✨ Thank you for creating a space for woman like me. I don’t get it 100% perfect but, finally I understand it’s more important to acknowledge and respect where your body and mind is on that particular day.
introducing....
This is not yoga for performance. Or super bendy, look-what-I-can-do shapes yoga.
Fortify40 2.0 program is about the kind of practice that helps you build capacity, not just flexibility.
The kind that teaches you:
1. How to feel your breath
2. How to find stability in your joints
3. How to move with intention instead of momentum
‘Cause yoga isn’t instead of strength. It’s the strength before the strength.
best offer
best offer
Here’s how we’ll make it happen…
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PHASE 1 - SHOULDERS. WEEK 1-2
The first two weeks are about building a strong foundation.
We start with your shoulders because they support almost every upper-body movement — planks, downward dog, push-ups, transitions.
If your shoulders aren’t stable, everything else feels harder than it should.
In these two weeks, you will:
🛠️Build real shoulder strength
🛠️Improve stability in weight-bearing positions
🛠️Reduce excess neck and upper trap tension
🛠️Learn how to engage your shoulders correctly
🛠️Feel more control in planks and transitionsEvery movement includes options and modifications.
You don’t need to be “advanced.” You just need to start where you are.
By the end of Phase 1, you’ll feel:
- Stronger through your shoulders
- More stable when your hands are on the ground
- Clearer in your alignment
- More confident moving your bodyThat stability becomes the base for everything that follows.
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PHASE 2 - CORE. WEEK 3-4HASE 2 - CORE. WEEK 3-4
Now that your foundation is set, we shift focus to your core.
Your core supports every movement you make — on the mat and in daily life. If it’s weak or disconnected, other areas compensate.
In these two weeks, we build strength where it actually matters.
In this phase, you will:
🔥 Activate your deep core muscles — not just the surface abs
🔥 Improve stability through your hips, shoulders, and spine
🔥 Build better balance and control
🔥 Learn how to brace and move safely
🔥 Reduce strain on your low backThe movements build in layers. We start with control, then add load, then increase complexity, so your strength develops gradually instead of all at once.
You’ll have clear progressions and regressions, so you can adjust based on what your body can handle that day.
By the end of Week 4, you’ll feel:
- Stronger through your midsection
- More stable in balance work
- More supported in transitions
- Less reliance on your lower back
- More control in how you moveThat strength carries into everything that follows.
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PHASE 3 - HIPS & LEGS. WEEK 5-6PHASE 3 – HIPS & LEGS (WEEK 5–6)
Now we shift focus to your lower body.
Your hips and legs are your base. If they’re weak or unstable, everything above them compensates.
In these two weeks, we build strength where it supports you most.
In this phase, you will:
⚡Strengthen your hips and glutes for better joint support
⚡Build leg strength that improves balance and stability
⚡Train control at end range — not just flexibility
⚡Improve mobility without sacrificing strength
⚡Increase endurance through progressive loadingThe work becomes more focused, not to burn you out, but to build capacity gradually.
You’ll have options. You’ll move at your level.
By the end of Week 6, you’ll feel:
Stronger and more grounded in standing work
More stable in lunges, squats, and balance poses
Better control through transitions
Less strain in your knees and hips
More power in everyday movement
This is where everything from Weeks 1–4 integrates.
Stronger base. Better balance. More confidence in how you move.you stronger, steadier, and more confident in your body.
6 weeks. 2 days a week. 30-45 mins a day
Fortify40 2.0 program is split into 3 progressive phases with a total of 12 strength-based yoga flows.
You’ll practice twice a week, a rhythm that’s challenging enough to spark change, but realistic enough to actually stick.
Muscle doesn’t respond to "noise". It responds to effort.
You don’t need extreme loads or punishing protocols for strength to improve in perimenopause or menopause.
Moderately paced yoga, done with intention, enough effort to be challenged and enough recovery to keep coming back.
You’ll be guided as every recording breaks down the movements step by step, with alignment cues and modifications so you can practice safely at your level.
Hi, I'm your yoga teacherNatalia Rennie
the 47-year old creator of fortify40 2.0 and founder of nataliarennie.com!
With 18 years of practice and a decade as a professional yoga teacher, I’ve learned that real results come from a mix of consistency and smart intensity. That’s exactly what this program delivers.
I became a certified yoga teacher in 2016. At first, clients didn’t come easily. I focused on showing up, gaining hours, and sharpening my skills. Somewhere in that journey, I discovered my true passion: helping women feel stronger and more at home in their bodies.
Fast forward to today, I’ve taught more than 3,400 hours of classes and guided countless women in building strength, resilience, and confidence through yoga.
My promise to you? To help you create consistent habits that support your health, strengthen your body, and steady your mind, so you can move through midlife feeling capable, confident, and comfortable in your own skin.
Fortify40 2.0you’ll follow my #COREmethod framework, designed to make strength through yoga not just possible, but sustainable.
We prioritize consistency over random effort, clear structure over winging it, and repetition over constantly chasing new poses.
Classes are built around familiar movement patterns, practiced in a specific order, so your joints feel supported, your breath stays steady, and your body learns what to do instead of guessing.
You’re actively engaged the whole time, not stretching passively or zoning out.
The result is better balance, stronger joints, safer movement, and a practice you can repeat week after week without burning out or getting hurt.
WHAT'S INSIDE *
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WHAT'S INSIDE * /
all of this for Lifetime Strength + ConsistencyYou’ll also get these STRENGTH BOOSTING BONUSES
🎁 Chaturanga Dandasana: Foundation Stage {$47 Value}
An anatomy breakdown of Chaturanga for people who’ve been doing it for years but never felt truly comfortable or confident in it.
This isn’t about muscling through or “getting stronger” by forcing reps.
It’s about understanding how Chaturanga Dandasana actually works in your body—what should be doing the work, what shouldn’t, and why so many wrists and shoulders take the hit instead.
You’ll learn how to set yourself up, how to lower with control, and how to move through the pose without guessing or bracing.
In short: it turns Chaturanga from something you survive into something you understand and can repeat safely, class after class.
🎁 Habits That Stick Workbook {$47 Value}
This workbook helps you turn “I’ll start tomorrow” into something you actually keep doing.
It explains why habits are hard, and shows you how to make change feel easier instead of harder.
Inside, you’ll learn how to:
Notice which habits are helping you and which ones aren’t
Make new habits easier to start and easier to repeat
Set things up so your space helps you instead of getting in the way
Add small actions onto things you already do every day
Keep track of progress without pressure, guilt, or feeling behind
Just practical ways to keep showing up, even on busy or low-energy days.
🎁 Private Community {Value: honestly? Priceless}
A small, thoughtful crew of women working on strength, consistency, and real-life momentum, together.
Includes Course Lifetime Access. Price in USD.
Cinzia C., 45“I’m not sure you realize that your program is more than just another exercise program. You are providing a space for women who are at a transitional stage of their lives to learn to be accepting and kind to themselves, as well as build a healthy, strong body and mind.”
all of this to Help you Get Started$237
This program is designed to work with your schedule, not against it.
You’ll get 2 pre-recorded, strength-based yoga flows each week for 6 weeks. Practice them when it works best for you, morning, evening, or whenever you can roll out your mat.
Access the program anytime, anywhere through one simple online hub. Everything’s organized in one place, and you’ll also have a free app for easy use on the go.
Enjoy lifetime access to every class. Revisit flows as often as you like, at your own pace.
Choose from sessions of different lengths {some around 30 minutes, others closer to 45} so you can match your practice to your energy and your day.
Each week, I’ll check in with you personally to see how you’re doing, answer questions, and help troubleshoot anything that comes up.
You’ll also connect with a private community of women in their 40s who are on the same journey, a space for accountability, encouragement, and real conversation.
With this structure, you don’t have to worry about “falling behind.” You can take your time, repeat flows when you need to, and grow stronger at a pace that feels sustainable for you.
Includes Course Lifetime Access. Price in USD.
You don’t have to figure it out alone.See how other women in their 40s have built strength, confidence, and consistency inside Fortify40 2.0, and what’s possible for you too.
is this course right for youWhat Happens When You Join Fortify 40 2.0?
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When you join, you’ll get instant access to a private membership site where all the program content and tutorial videos are organized in one place.
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Each week, 2 new classes are released on Tuesday, giving you structure and a steady rhythm to follow. All videos are simple to follow, mobile-friendly, and designed to fit into everyday, real life.
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Once a week, I’ll personally check in to see how you’re doing, answer your questions, and help troubleshoot if you get stuck.
And the best part? You’ll have lifetime access. Come back to the flows as often as you like, repeat the ones that work, and keep building strength and tone long after the 6 weeks are up.
“ I like how you explain how to execute the poses. It makes flowing very easy without actually looking at the screen.“ ~ Joanne, 38
Your satisfaction is my priority!
If you’re not happy with the program, NO stress. Just send me an email within 7 days of purchase, and I’ll issue a full refund within 24 business hours. No questions asked.
Got questions?
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If you’re completely new to yoga, this program isn’t the best starting point. And that’s okay.
For true beginners, I recommend beginning with my Fortify40 1.0 program.
^^^It’s designed specifically for women who are brand new to the mat and want that extra layer of guidance and support.
This program is better suited if you already have some experience {whether that’s just a little or years of practice}.
Each session still gives you space to adapt, shift, or simplify, so your body leads, not your expectations.
Because at the end of the day, progress doesn’t come from doing more.
It comes from finding your version of enough.
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This is such a common question, and honestly, such a valid one.
Consistency matters, but it only works if the practice actually fits your life.
That’s why the flows are intentionally on the shorter side {30–45 minutes}. It lowers the barrier to entry and makes it feel doable, even on full days.
Now, the program calendar maps out a suggested rhythm of 2 classes per week.
But here’s the truth: if 2 feels impossible right now? That’s okay.
Start with 1. Show up once a week, and let it become something you want to return to, NOT another box on your to-do list.
Because the best practice isn’t about perfection.
It’s about creating space you can actually keep.
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As soon as you enroll and complete your payment, you’ll be directed to the Stan Store to set up your personal login.
From there, you can access the classes anytime on your laptop or desktop.
If you’re an Apple user, you can also download the Stan Store app for easy access on the go. {For Android, the app is still in development, but don’t worry, everything works smoothly from your browser.}
Once inside the Stan Store portal, you’ll find the entire library of classes waiting for you.
This way, if you love having everything upfront and choosing what to practice, you can dive right in and follow your own rhythm.
BUT, I also know structure can be super supportive, so each Tuesday, I’ll send you a gentle prompt with two suggested classes.
That way, you can track your progress, stay on course, and move at a steady pace… without any pressure.
Whether you prefer freedom, structure, or a mix of both, you’ll have everything you need to make the practice truly your own.
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From the moment you join, you’ll have full access to the entire program, all of the yoga flows are there waiting for you.
^^^This is great if you like to explore freely and choose what feels good in the moment.
That said, there’s a reason I send out two new classes every Tuesday. The program has been designed as a progressive journey, we start by focusing on your shoulders for a reason, then gradually build strength, mobility, and intensity week by week.
It’s carefully layered so your body can adapt, grow, and feel the shifts safely.
Because of that, I highly recommend that the first time you move through the program, you follow the classes in the order they’ve been programmed.
After that, you’ll know the flows well enough to mix and match however you like.
So whether you want structure, freedom, or both, you’ll have options, but the progression is there to set you up for real results.
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This question comes up often, and for good reason. Your safety matters more than anything.
Inside the closed group, you’ll have a space to ask questions about form and modifications, so you can practice in a way that feels safe and effective for your body.
Each yoga flow also includes suggested modifications or alternatives, giving you room to adjust as needed.
That said, if you’re dealing with chronic pain, ongoing injuries, very limited mobility, or you’re a true beginner who’s never practiced yoga before, this particular program may not be the right fit.
In those cases, I’d recommend starting with something beginner proof {like Fortify40 1.0} until you’re ready for this next step.
Because yoga should support your body, not strain it.
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At the very least, you’ll want a comfy, non-slip yoga mat. It gives you a stable surface to move on, and keeps your practice safe.
From there, props are optional but can make a big difference.
A pair of yoga blocks can help you adjust postures and shift the intensity to meet your body where it’s at.
And a yoga strap {or even a belt you already have at home} can be a wonderful support for deeper stretches.
None of these are about “doing more”. They’re about making the practice feel more accessible, comfortable, and yours.
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Every Tuesday for 6 weeks, you’ll receive two pre-recorded yoga sessions straight to your inbox.
Here’s why that matters: if your goal is to see real changes in your bod {strength, flexibility, balance} it’s not about random classes here and there.
It’s about following a systematic path that builds on itself, week after week.
Sure, you could scroll YouTube or drop into a studio when your schedule allows. And that might give you a quick boost in the moment.
But lasting results? Those come from a program that’s been thoughtfully designed to move you forward step by step.
This is THAT program.
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Consistency does matter when it comes to seeing results, BUT consistency doesn’t have to mean perfect.
Each class is 30–45 minutes, and they’re pre-recorded so you can practice whenever it fits into your week.
The program calendar is set up for 2 sessions per week, but if that feels like too much right now? That’s okay.
Even showing up once a week can help you build rhythm, strength, and confidence.
This isn’t about doing more. It’s about creating a pace you can actually keep.
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We’ve all followed the occasional YouTube class {and yes, Adriene and Cassandra are amazing ✨}.
BUT here’s the thing: when you’re on your own, there’s no real accountability.
No one checking in. No one helping you stay consistent long enough to actually feel the shifts you’re craving.
That’s where this program is different.
When you join, you’ll be part of a private community of women where you can ask questions, share your wins, and stay connected.
Every Saturday, I’ll personally check in, tracking your progress, answering your questions, and even recording a quick demo video if you need extra clarity.
It’s about support and structure that carry you all the way through, so you don’t just start… you finish.
And when you finish? That’s when the results show up:
more strength and muscle tone
better balance and mobility
deeper focus and clarity
This isn’t just about doing yoga.
It’s about building consistency, feeling proud of yourself, and seeing the changes that come from sticking with it.
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I want you to feel confident stepping into this program, which is why I offer a 7-day money-back guarantee starting from the first day of the program on September 30th.
If you find out within that first week that it’s not the right fit, you can request a refund and receive your full investment back. {You’ll also be removed from the membership portal if you decide to step away.}
After the initial 7-day period, no refunds will be available, so my encouragement is to give yourself those first classes to truly feel into the program before deciding.
Because when you commit and see it through, that’s when the shifts, strength, tone, mobility, focus, REALLY begin to show.
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Send me an email at natalia@natalirennie.com. I’m happy to help. 💛
Still have questions >
How do I know if this program is for me?who is this for?
This program was created with you in mind if you’re…
A woman 40+
Navigating midlife shifts and ready to adapt your yoga + strength routine to match your body’s needs.
Feeling the impact of changing hormones and noticing your strength or muscle tone just isn’t what it used to be.
Not brand-new to yoga. You know the basics and want a program that takes you further.
Craving direction and consistency, but still need the freedom to practice on your own schedule.
Tired of random YouTube classes that feel good in the moment but don’t actually build lasting results.
Ready to commit to yourself, prioritize your health, and feel stronger in both body and mind.
Who is this not for?
This program isn’t for everyone, and that’s okay. It likely won’t be the right fit if:
You’re looking for quick fixes or instant results. This work is about steady, lasting change, not overnight transformation.
You’re not able {or willing} to carve out a couple of practices each week. Consistency matters more than perfection.
You’re closed off to trying new approaches. Progress requires a bit of curiosity and a willingness to experiment.
You know deep down you’re not ready to commit to yourself right now. This program only works if you show up for it.
You’re only interested in yoga for relaxation or stretching. Fortify40 2.0 is designed to build strength. The flows WILL challenge you.
You prefer live, in-person classes and don’t enjoy following along with guided online practices. This program is flexible and self-paced, but it is online.
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Natalia has the most soothing voice and is incredible at describing the next movement.
As somebody who has never practised yoga before this was important. But I always feel confident during the practice.
Rebecca v.d. V., 39
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Natalia’s classes are a superb combination of safe space and gentle encouragement.
The fact that 20+ years later, I am still learning new things about my yoga practice, my body and its abilities and the relaxation yoga affords.
Amy J., 44
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Natalia creates a beautiful energy in the room for her students.
I love the introspective beginning and end to the lessons.
Doris G., 48
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Your passion enthuses me.
I like the more private setting, and I think your classes are very well structured.
Leah G., 62
disclaimer
If you’re new to yoga, returning after a long break, or recovering from an injury or illness, please check in with your doctor or physical therapist before purchasing or practicing these classes online.
By joining, you acknowledge that you’re practicing at your own risk, and that Natalia Rennie cannot be held responsible for your personal experience.
These sessions are designed for educational purposes only. They are not intended to diagnose, treat, or cure any injury, illness, or condition.
As a consenting adult, please use your own judgment, listen to your body, and practice safely.