4 Week
Science-Based
Starter Challenge
for Women 40+
This is for you if:
- You want answers to your specific questions
- You need accountability to stay consistent
- You’re tired of trying to figure it out on your own
- You want support from a coach who understands women over 40
If you’ve been trying to get back on track on your own, but you keep losing momentum, second-guessing yourself or wondering if you’re doing the right things for your body after 40, this is exactly what the 4 Week Starter Challenge is designed for.
Inside the challenge, you’ll get a clear plan to follow, direct access to me for questions and support, and the accountability of a group of women working towards the same goal.
Here's How The Challenge Works
Simple, supportive and designed specifically for women 40+
- Direct access to Sally for questions, guidance and accountability
- 30 min workouts you can actually fit into your week
- Simple, high-protein meals & snacks using everyday ingredients
- Daily mindset support and weekly Crew Chats to help you stay consistent
- No extreme diets, no cutting out food groups and no calorie counting.
- No endless cardio, no hour-long gym sessions
FOOD
Simple, high-protein meal ideas and a structured fuel plan using everyday ingredients. You can meal prep if you like, or mix and match meals to suit your week.
EXERCISE
Choose the workout option that suits you and I’ll coach you through it. Strength, HIIT, mobility, yoga, core and low-impact options are all included.
MIND
Each morning inside the SBF Crew I post a MINDFIT prompt to help you stay focused, motivated and consistent. We also have a live Crew Chat each Sunday night for support, questions and planning for the week ahead.
SUPPORT
You get me — not a robot and not admin staff. I’m there to answer your questions, keep you accountable and make sure you feel supported every step of the way.
Meet Sally...
I’ve been coaching women in health and fitness for more than 30 years, and over time my focus has shifted towards helping women 40+ navigate the very real changes that come with perimenopause and menopause.
Inside SBF, I combine evidence-based training, practical nutrition and ongoing support to help women build strength, improve body composition, and feel more in control of their health again.
- 33 years in the fitness industry
- Certified Menopause Coach (Dr Stacy Sims)
- BA Leisure Management (sport m'ment / outdoor rec)
- Cert III & IV in Fitness
Guarantee
I want you to love your SBF experience. If you're not 100% satisfied with my program I'll happily refund the full amount.
FAQ
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!
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.
No! You can do all workouts at home using either SBF BANDS or basic gym equipment (see below).
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.
The strength sessions have 2 options
1. Using SBF FLAT BANDS
2. Using basic home equipment below:
- Kettlebell (8-16kg).
- Dumbbells (4-12kg).
- Box or step.
- Optional: skipping rope, barbell, medicine ball, cardio equipment (treadmill, stationary bike, rower).
Most of the WOW sessions can be done with body weight only OR using the above basic home equipment.
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.
If you want something simple, less commercial and with a more personal level of support, the 4 Week Starter Challenge is a great place to start.
- One off payment for a single 4 Week Challenge
- We begin on the first Monday of each month
- Easy to follow and designed specifically for women 40+
