FAQ
Exercise
Yes absolutely! As long as you’re moving and building/maintaining lean muscle, you do what works best for you.
No! You can do all workouts at home using either SBF BANDS or basic gym equipment (see below).
Strength sessions have 2 options: either train at home or at the gym. If you choose to train at home will need at least one set of dumbbells.
HIIT sessions, you will need a foam or wooden box and an exercise mat.
WOW sessions (circuit) can be done with body weight only or basic home equipment:
- Kettlebell (8-16kg).
- Dumbbells (4-12kg).
- Box or step.
- Optional: skipping rope, barbell, medicine ball, cardio equipment (treadmill, stationary bike, rower).
Yoga/Mobility sessions will require an exercise mat.
Core sessions have the option of using SBF Bands.
HIIT: 12-30 mins (depending on your fitness level/time available)
WOW: 15-45 mins (depending on your fitness level/time available)
Strength: 30-40 mins
Yoga/Mobility: 30-35 mins
Core: 10 mins
Yes! Our Program is designed so you can do it ANYWHERE and at ANY TIME, regardless of your age, fitness level, location etc.
If you are injured in any way, you can modify or replace exercises OR you may have to focus entirely on the nutrition and MINDfit components.
Injuries and illness are a part of life, and something we need to deal with when implementing our healthy lifestyle. The SBF Challenge teaches you that there is always SOMETHING you can do to work towards your health and fitness goals.
You will be sent ALL your fitness training sessions and the fuel plan AT THE START of the Challenge. This way, if you do become sick or injured and don’t want to participate, you’ll have all the tools to pick up again at a later date.
My program is designed to meet you exactly where you’re at. Every workout includes beginner options and clear video demonstrations so you can build confidence and strength safely. You’ll also have guidance on technique, plus support from me and other CREW members every step of the way. Many of our most successful members started as complete beginners!
Nutrition
Yes! Every fuel plan is created specifically for women 40+.
As estrogen and progesterone shift, your body responds differently to food, protein timing, and carbs. Our plans are designed to support hormone balance, muscle maintenance, and fat loss – not deprivation.
As estrogen declines, it becomes harder to build muscle, regulate blood sugar, and maintain a healthy metabolism.
That’s why the SBF nutrition approach prioritises high-quality protein, fibre, and nutrient-dense carbs to support muscle, energy, and fat loss specifically for this stage of life.
No complicated tracking required!
You will have a protein target to hit each day, but you will not be required to track calories.
If you do like numbers, we provide the macro and sugar content of all recipes.
Our focus is on fueling your body to support strength, recovery, and hormonal health.
Yes! Every recipe is simple, delicious, and uses real, everyday ingredients – no restrictive diets or “special” foods.
You can easily cook one meal for the whole family while still meeting your nutrition goals.
We start with whole foods first, but for women 40+, supplements like protein powder and creatine can make a real difference for energy, muscle, and recovery.
We guide you through which ones are worth considering – and why.
Yes! This isn’t about perfection or cutting everything out. It’s about knowing when to enjoy those things, learning balance, staying consistent, and understanding how to include them while still supporting your goals.
Life’s too short to live on restriction — and sustainable results come from balance, not extremes.
Yes! You have the option of following our exact fuel plans:
- Non-vegetarian (meat included)
- Vegetarian
- Gluten free
OR following our Food Serves Guide where you choose the food you want to eat BUT it must be in accordance with our food serves guide.
You will have access to our members only online recipe catalogue. If you don’t like a particular meal or snack in your fuel plan, simply change it for one that you do love. You also have the option of following our food serves guide and preparing your own recipes.
Yes. All the recipes list: Calories, Carbs, Protein, Fat and Sugar totals.
General
We get results — real women, real transformations. Just scroll through the photos on the website or our SBF socials and you’ll see what’s possible. When you commit and follow the program, results aren’t a maybe — they’re guaranteed.
What makes SBF different is that it’s designed specifically for women 40+. Every workout, every fuel plan, and every mindset tool is built around what your body actually needs at this stage of life — to balance hormones, build lean muscle, improve energy, and lose fat in a healthy, sustainable way.
And the best part? You’re not dealing with admin staff or a chatbot — you’re dealing with me. I personally check in, answer questions, and help guide your progress. Membership is intentionally capped so I can genuinely stay connected with each member, offer personal feedback, and make sure you feel supported.
A big focus of our Challenge is mindset. Every morning, you’ll get a new MINDFIT post to help you start your day with clarity and confidence.
Every Sunday, we chat live in our CREW CHAT – answering your specific questions from the week and unpacking the latest science that matters for women 40+.
I don’t just coach from the sidelines — I participate in every Challenge with you. I train, eat, and show up the same way you do, so I can guide you with real experience and support you every step of the way.
If you have any medical concerns or pre-existing injuries, please seek guidance from your medical professional before undertaking any exercise or nutrition program. Follow your specialist’s advice.
If you are on a monthly membership you can cancel your membership at any time. Simply login in to your account on the SBF CREW HUB and cancel your subscription.
If you are on a weekly payment plan, this is a minimum 12 month membership. You can cancel your membership at any time after 12 months.
Please refer to the terms & conditions.