6-WEEK STRENGTH-BASED YOGA PROGRAM FOR WOMEN 40+
Build real muscle.
Keep it this time.
Without punishing yourself to do it.
Fortify40 2.0 is a progressive, structured yoga program for women in their 40s who are done with effort that disappears. Two sessions a week. Twelve flows. Three phases. Built around how your body actually builds strength right now.
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LET'S SAY THE QUIET PART OUT LOUD
You've been putting in the effort. You just haven't been seeing the return.
Maybe you've been practicing yoga for years.
Maybe you come back to it in waves, falling off and starting again.
Either way, you're here now... in your 40s, working harder than you used to, and wondering why it feels like your body isn't keeping up its end of the deal.
The muscle that used to come relatively easily? It's slower to build now and faster to disappear. The strength you had even a couple of years ago has quietly shifted. You might chalk it up to being less consistent, or not trying hard enough, or just... getting older.
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BUT HERE'S THE THING.
It's not about effort. It's about biology.
In your 40s, estrogen starts declining.
And estrogen isn't just a reproductive hormone.
It drives muscle protein synthesis. It maintains the connective tissue in your joints. It manages inflammation. It signals your muscles to repair after effort.
When it drops, all of that changes at the same time. The body you're training in your 40s is genuinely, physiologically different from the one you trained in your 30s.
And most fitness programs don't account for that at all.
12 PROGRESSIVE FLOWS
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THE CORE METHOD
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BUILT FOR MIDLIFE
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2 SESSIONS A WEEK
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12 PROGRESSIVE FLOWS / THE CORE METHOD / BUILT FOR MIDLIFE / 2 SESSIONS A WEEK /
NONE OF THIS MEANS YOUR BODY IS BROKEN. IT MEANS IT NEEDS SOMETHING DIFFERENT.
And that's exactly what this program gives it.
You're putting in the work, but the results are slower, softer, less visible than they should be for how much you're doing
Your practice feels good in the moment. But you're starting to wonder if it's actually building anything.
You've tried strength training. Something always feels off; too intense, too complicated, too hard to recover from
Your hips, shoulders, or core just don't feel as reliable as they used to. And you're not sure how to fix that.
You've been told to "just be consistent." You are consistent. And you're still not seeing what consistency is supposed to deliver.
TWO WAYS TO APPROACH THIS
Your practice might be the reason you're not getting stronger.
That's not a criticism. It's just what happens when a body changes and the training doesn't change with it.
The yoga you've loved for years was probably designed for flexibility, flow, and relaxation. All of that is real and valuable.
But feeling worked and getting stronger are two completely different things. And in your 40s, with a hormonal environment that makes muscle harder to build and easier to lose, the gap between those two things matters more than it ever did before.
What hasn't been delivering
Sessions designed around flexibility, not load
No structure. Same effort, same result, forever.
High volume or high intensity that your 40s body can't recover from
Programs designed for bodies with stable estrogen
Effort that compounds into exhaustion instead of strength
What Fortify40 2.0 does instead
3x progressive phases, each building on the last
Bodyweight loading that creates real strength stimulus
Intentional structure — every session has a purpose
2x sessions a week. Enough to spark change. Enough to recover.
Built around perimenopause physiology, not despite it
Effort that actually compounds into something lasting
YOUR BODY DOESN'T NEED MORE VOLUME. IT NEEDS THE *RIGHT KIND OF CHALLENGE*, APPLIED CONSISTENTLY, WITH ENOUGH RECOVERY TO ACTUALLY RESPOND. THAT'S WHAT THIS PROGRAM DELIVERS.👇💛
WHY THIS MATTERS NOW
Strength isn't optional in your 40s. It's protective.
Muscle isn't just aesthetics. In midlife, it becomes the infrastructure for everything else.
It supports your bones, which lose density as estrogen declines.
It regulates your metabolism when hormonal changes are shifting how your body stores and burns energy.
It protects your joints during a period when joint stiffness and frozen shoulder are statistically most likely to develop. It keeps you capable, mobile, and independent in ways that compound over decades.
And here's the part nobody usually says clearly: yoga *CAN* build this.
Not all yoga.
Not flowy, passive, feel-good yoga.
But strength-based yoga, sequenced intelligently and applied progressively, has been shown to improve muscle mass, bone density, and balance in perimenopausal women.
This is what Fortify40 2.0 is built on.
3–5% muscle loss per decade in women from their 30s onward
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4x more likely to develop frozen shoulder in the 40–60 age window
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71% of women experience menopause-related muscle and joint symptoms
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3–5% muscle loss per decade in women from their 30s onward / 4x more likely to develop frozen shoulder in the 40–60 age window / 71% of women experience menopause-related muscle and joint symptoms /
FORTIFY 40 2.0
A 6-WEEK STRENGTH-BASED YOGA PROGRAM FOR WOMEN IN THEIR 40S WHO WANT TO BUILD MUSCLE, MAINTAIN IT, AND FEEL GENUINELY CAPABLE IN THEIR BODIES 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....
Not yoga for performance. Not yoga for aesthetics.
Yoga that builds capacity. Yoga that teaches your body to produce force, stabilize joints, and move with intention instead of momentum. The kind of practice that makes everything else easier... on the mat and off it.
Two sessions a week. Twelve progressive flows. Three phases. The CORE Method. And a hormonal reality finally accounted for.
best offer
best offer
THE FRAMEWORK BEHIND EVERY SESSION
The CORE Method
Every session in this program runs on four principles. Together, they're the reason two sessions a week builds more than five sessions of random effort ever did.
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1. CONSISTENCY ~ Short, repeatable, doable. The sessions are designed around your actual life. Two a week, 30 to 45 minutes. A rhythm you can actually hold.
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2. Order ~ Clear sequencing. Every movement has a purpose. Every session builds on the one before. No guesswork, no winging it, no wondering if you're doing the right thing.
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3. Repetition ~ Repetition is not laziness. It's how the nervous system learns. How muscle fibers recruit. How strength builds and stays in a body that needs more stimulus, not more variety.
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4. Engagement ~ Active, not passive. You're not stretching and zoning out. You're learning how to orient your body in space, breathe when things get hard, and move with control.
INSIDE THE PROGRAM
Fortify40 2.0 is split into three progressive phases. Each one builds on the last. Each one has a specific job to do in your body.
Three phases. Six weeks. One through-line.
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Shoulders — Weeks 1 and 2
We start with your shoulders because they support almost every upper body movement. Planks, downward dog, transitions, pushing, carrying. If your shoulder girdle isn't stable, everything above and below it compensates.
These two weeks build real shoulder strength, improve stability in weight-bearing positions, and reduce the excess neck and upper trap tension that comes from years of a body holding on too hard in all the wrong places. By the end of Phase 1, you'll feel more controlled, more aligned, and more confident just putting your hands on the ground.
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Core — Weeks 3 and 4
Not the surface abs. The deep stabilizers. The muscles that support your spine in every movement you make on the mat and in daily life. When these go offline, everything compensates: the lower back, the hip flexors, the neck. The problems you feel elsewhere often start here.
These two weeks activate your deep core, build stability through your hips, shoulders, and spine, and improve balance and control in a way that carries directly into how you move through your actual days.
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Hips and legs — Weeks 5 and 6
Your lower body is your base. Weak hips and unstable legs mean everything above them is working harder than it should. This phase builds the strength that grounds everything else: glutes, quads, the hip stabilizers that govern your balance and joint health for decades.
By the end of Phase 3, everything from the first four weeks integrates. You'll feel it in standing work, in transitions, in the way you walk up stairs and carry things and move through a day without bracing and hoping for the best.
EVERYTHING INSIDE
Here is what you are getting
12 progressive strength-based yoga flows across three phases, each building deliberately on the last. 30 to 45 minutes per session.
A structured weekly rhythm — two sessions a week, released on a schedule so you always know what to do and when. No guessing, no program-building yourself.
Step-by-step alignment cues and modifications in every recording so you can practice safely and effectively wherever you are in your strength journey
Weekly personal check-ins from Natalia — direct support to answer questions, troubleshoot what's coming up, and make sure you're not navigating this alone
Private community of women in their 40s working the same program. Real conversations, not a highlight reel.
Chaturanga Dandasana: Foundation Stage — a full anatomy breakdown of the pose most women have been forcing for years. Understand how it's actually supposed to work in your body.
Habits That Stick Workbook — the practical system for turning a 6-week program into a practice that doesn't disappear when the six weeks end
Lifetime access to all sessions, all materials, all future updates. Come back to it whenever your body needs it.
Includes Course Lifetime Access. Price in USD.
AFTER SIX WEEKS
What you will actually feel different
Shoulders that hold steady in planks instead of shaking through them and collapsing
A core that activates instead of just... existing. The kind of stability that makes everything else feel easier.
Hips and legs that feel grounded and reliable, not creaky and unpredictable
A real understanding of what your body needs in your 40s and how to keep giving it that
A practice you can actually repeat beyond the six weeks — because the CORE Method builds habits, not just fitness
The quiet confidence of a body that's been asked to do something hard... and has started to answer
REAL WOMEN, REAL RESULTS
What they said
Hi, I'm your yoga teacherNatalia Rennie
18 years of practice
3,400+ teaching hours
47 years old
I'm 47. I built this program from the inside of the exact experience you're having, not from the outside looking in at it.
I've been practicing yoga for 18 years and teaching for nearly a decade. In that time, I've watched how the conversation around women and strength training has shifted — and how much of it still misses what actually happens in a midlife body. The hormonal picture. The recovery needs. The way effort that worked at 32 stops working at 44 and nobody tells you why.
That's what this program is built on. Not theory. Not someone else's template with a midlife sticker on the front. A decade of teaching women in their 40s, 3,400+ hours of real experience, and the kind of understanding that only comes from living this transition yourself.
My commitment to you is the same as it's always been: to help you build consistent habits that strengthen your body and steady your mind. So you can move through midlife feeling capable and at home in your own skin.
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.
YOUR SAFETY NET
Show up for the six weeks. If you don't feel stronger, I'll refund every penny.
Do the sessions. Follow the progression. If you move through this program and don't feel measurably stronger and more at home in your body by the end of week six... reach out and you'll get a full refund. No awkward email. No conditions beyond the work itself. Just a promise that this delivers, backed by the integrity to stand behind it.
WHAT'S INSIDE *
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WHAT'S INSIDE * /
all of this to Help you Get Started$237
12 progressive strength-based yoga flows
3-phase structured program — 6 weeks, 2 sessions/week
Weekly personal check-ins from Natalia
Private community of women 40+
Chaturanga Foundation Stage bonus
Habits That Stick Workbook bonus
Lifetime access and all future updates
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.”
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.