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Debbie CPT/CNC | Online Coach

@debbieb_fit

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Women’s Strength & Nutrition Coach • Menopause 2.0 • Osteopenia • Disc surgery
53 wife and mom of 3 💕

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6 months ago I wasn’t sure if I’d ever lift heavy again.

Today I’m back under the barbell and more grateful for every rep.

Now I focus on:
• neutral spine
• engaged core
• controlled range of motion
• tension over load

Recovery taught me:
• progress isn’t linear
• strength is built during recovery too

If you’re dealing with an injury right now, don’t give up on yourself. ❤️

#DiscRecovery #WomenWhoLift #StrengthTraining #FitnessOver40 BackRecovery by @debbieb_fit

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5 months ago

For a long time, I thought more was better.

More cardio.
More volume.
More intensity.
Less food.

I believed discipline meant pushing through everything — even pain.

It cost me.

Early menopause.
Severe osteopenia.
A herniated disc.
Back surgery.

But it also forced me to slow down and learn.

Now I train differently.
With recovery.
With intention.

If you’re in your 40s (or beyond) and feel like your body isn’t responding the way it used to, you just need a different strategy.

I’m building mine — and I want to help you build yours too. ❤️

#StrongOver40
#PostMenopauseFitness
#WomenWhoLift
#BackRecovery
#FitnessOver40 by @debbieb_fit

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8 months ago

Strength is the aesthetic.

At 53, I now prefer a strong and muscular physique over a smaller or skinnier one.

I still train for aesthetics. I just think strong looks better.

#StrengthTrainingForWomen #WomenOver50 #BuildMuscle #FitOver50 #MenopauseFitness by @debbieb_fit

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2 days ago

6 nutrition myths I no longer follow

I spent years following the wrong nutrition rules, low-carb, low-fat etc.

The more I’ve learned about nutrition—and the more I’ve focused on building muscle the more I’ve realized it doesn’t need to be so complicated.

I eat carbs. I eat fat. I don’t always eat “perfectly.” I make protein a priority. And I don’t graze all day because I like giving my digestion a break between meals.

#NutritionMyths #WomenOver40 #WomenOver50 #sibo #Over50Fitness by @debbieb_fit

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9 days ago

Results don’t always show up when we want. But that doesn’t mean our hard work isn’t working.

Some seasons are about visible progress. Others are about building strength and a body that can keep doing this for years.

I have to remind myself of this a lot.

Keep showing up and keep fueling your body. Trust the process—even when the results feel invisible. 🤍

#WomenOver40Fitness #WomenOver50Fitness #StrengthTrainingForWomen #MenopauseFitness
#fitnessjourney by @debbieb_fit

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13 days ago

A year ago, I was just hoping to get back to the gym after back surgery. Today, I’ve doubled the weight on most of my lifts.
I’ve learned that progress shouldn’t always be about the number on the scale. It’s about getting stronger, building confidence, and seeing what your body can do.
Especially as we get older, building muscle and strength is so much more important than chasing a lower number on the scale.

#WomenWhoLift #backsurgeryrecovery #WomenOver50 #microdiscectomy #StrongAtAnyAge BackSurgeryRecovery by @debbieb_fit

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22 days ago

I’ve been lifting for over 20 years, and some of the biggest lessons I’ve learned had nothing to do with finding the “perfect” workout.

Train hard. Recover. Eat enough. Stay consistent.

#fitover50 #menopausefitnesscoach #womenwholift #WomenOver40 #menopausesupport taken in The St. Regis Bora Bora Resort by @debbieb_fit

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a month ago

I now train to be strong and to look strong.

I want muscle. I want definition. I want to feel strong and capable in my body.

You don’t have to choose between wanting to look good and wanting to age well. You can train for both.

#WomenOver40 #WomenOver50 #MenopauseFitness #StrengthTrainingForWomen #BuildMuscle by @debbieb_fit

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a month ago

For years, we were taught to fear fat…then carbs. And we ended up under-fueling without realizing it.

Carbs aren’t the enemy—especially when you’re training hard and trying to build or maintain muscle.

A good starting point for active women is 3–5g of carbs/kg of body weight, with more on longer or harder training days.

Fuel especially around workouts. Pair protein with carbohydrates before and after training.

The scale might go up a little at first because glycogen is stored with water. It means your muscles are finally storing the fuel they need.

Notice the difference in your strength, energy, and recovery when you fuel properly.

#WomenOver40 #MenopauseFitness #StrengthTraining #WomensHealth #MidlifeFitness by @debbieb_fit

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2 months ago

I use cobra to “push” discs back into place. It’s an extension-based mobility movement that, for me, keeps my lower back from flaring up after leg days.

Don’t force a high lift. Use more of your back strength to lift up and less of your arm strength.

#backpainrelief #backpainexercises #backmobility #womenwholift #fitover50 by @debbieb_fit

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2 months ago

Turns out, building muscle is a long game. 😳😂

Some weeks I feel stronger. Some weeks I feel weaker.

I’ve learned that 4 strength workouts a week is plenty, recovery is just as important, and carbs are just as important as protein - especially when you train hard and want to build muscle.

Consistency over time beats trying to do everything perfectly.

#WomenOver40 #WomenOver50 #MidlifeFitness #StrengthTraining #buildmusclelosefat by @debbieb_fit

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2 months ago

#WomenOver40 #StrengthTraining #BuildMuscle #MidlifeFitness #StrongWomen by @debbieb_fit

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2 months ago