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I’m Shanti - not your typical 52yr old trainer

@sweatplaylive

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✨ Personal Training Redefined:
Strength • Mobility • Breath
💪🏽 Get the 14-Day Core Challenge
🌴 Best Fitness Retreats
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✨ Your vibe attracts your EVERYTHING…

I really do believe the energy you put out into the world matters. I start every morning with gratitude, and it just puts me in a better head-space to start my day.

Focus on the good. Be the good. Put good energy out there. ✨

Maybe there’s something to this whole law of attraction thing… and really, what do you have to lose?

Do you believe in it, too? Tell me in the comments!

And follow along for more on feeling strong, healthy and good in your own skin at every age. ❤️

*Comment FAVORITE for a free pdf of all the wellness products and tools I am obsessed with.

@qureskincare
@nira_skin

#womenover40 #womensupportingwomen #thelawofattraction #goodvibesonly #positivelife

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Fiji 🇫🇯 Pt. 4

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What if life could feel different simply because you started making different choices?

More mornings when you wake up with energy. Work that lights you up instead of draining you. A body you take care of because you want to feel GOOD in it. Time outside, space to breathe, and fewer things you say yes to out of obligation.

You don’t need to blow up your life. You might just need to start building one that feels more like YOU.

One day… one small choice at a time.

And ladies, it’s never too late to change the way you live.

You’re not here just to get through the days. You’re here to enjoy them. ❤️

What’s one thing you want MORE of in this season of your life?

#womensupportingwomen #womenover50 #womenover40 #liveyourbestlife

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FIRST - I know healthy bodies come in ALL shapes and sizes…

While some will say I looked better before, I FELT like absolute shit.

In my 30s, I thought less food and more cardio was the path to “healthy.”

Spoiler: it wasn’t.

Full disclosure, I was racing mountain bikes, addicted to long cardio sessions, and powering through 90-minute yoga classes like they were a badge of honor, and I also never took a day off. 😳

Even as a fitness professional, I believed more = better.
But my body was NOT happy!

All that overtraining and under-recovering just left me bloated, inflamed, and exhausted.

💥Now, in my 50s, it’s a completely different story.

I train for strength 👉🏽not to shrink.
*I am currently gaining muscle + size*
I eat for energy👉🏽not to earn it.
I rest, recover, and move with intention…and my body seriously thrives.

👉🏽Get enough protein (100–130g/day minimum).
👉🏽Eat 25-35g of FIBER per day.
👉🏽Drink your weight lbs in ounces of water.
👉🏽Lift weights 2–3x/week
Choose weights that are heavy for YOU at 8–12 reps if you.
👉🏽 SLEEP 7+ hours a night. I know you have an excuse for why you can’t. Figure it out.
👉🏽GRATITUDE! We are SO lucky to be here.

A healthy mind creates a healthy body.

📌 Save and share if this was this helpful!

❤️ As a personal trainer, I DO help individuals dial in their OWN fitness and nutrition. I have plenty of free simple tips on this page or comment DEFINED to start my 6 week Total Body Program.

*If you need more support, DM and we can chat about what will help YOU and what fits your lifestyle.

#womenover50 #womenover40 #fitat50 #womensupportingwomen #strongnotskinny

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🚨 PSA: NOT EVERY WOMAN IS TRYING TO LOSE WEIGHT. SOME OF US ARE TRYING TO BUILD MUSCLE.

If you’re naturally skinny and struggle to put on muscle (or ANY BODY TYPE) here are the basics I always come back to:

🔹Lift weights 3 days a week. Total-body strength training.

🔹Hit your protein target: 100–120g+ per day.

🔹Get 25g+ of fiber daily.

🔹Drink enough water: aim for roughly half your body weight in ounces per day.

🔹Prioritize 7+ hours of sleep. Do your best here.

🔹Manage stress as best you can.

🔹Walk daily.

🔹Eat enough! You can’t expect to build muscle if you’re consistently under-fueling.

👉🏽Be consistent, progressively challenge your muscles, and give your body time to respond.

Building muscle takes work, especially if you’re someone who struggles to gain weight. Trust me, I know!

Want a strength program that takes the guesswork out of it?

The Total Body DEFINED program includes follow-along workouts, smart cardio, recovery days, and a plan that walks you through what to do, day by day.

*I created it for busy 40+ women who want real results in less time, with no BS.
Comment DEFINED to get started today!

#womenover40 #womenover50 #womensupportingwomen #menopause #strongnotskinny

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Everyone always asks: “What weight should I use?”

What is heavy?…

👉🏽The last 1–2 reps SHOULD feel tough to keep good form.
*my form was going (and then sucked) on those last reps.

If you could breeze through 2–3 more reps with clean form, the weight is too light.

If your whole body is breaking down halfway through the set, the weight is too heavy.

Strength lives in that sweet spot:
6–8 good reps… with the final ones feeling like honest work.

And no, you won’t keep adding weight forever. None of us do.
That’s why progression also comes from mixing things up, like:
• Slow negatives (3–4 second lowers)
• Drop sets
• Some days going higher rep
• Supersets to challenge the muscle from different angles
• Tempo work
• Pauses

TOTAL BEGINNER? Keep your reps higher and weight lighter till you nail the alignment and correct form for exercises. After 3-6 consistent months, then think about going heavy.

You DON’T have to lift heavier every week - but you DO want to keep giving your muscles a reason to adapt.

Strong comes from consistency, effort, and a little grit at the end of your set.

Does that help?

#womenover50 #womenover40 #womensupportingwomen #menopause #liftheavyshit

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I have NEVER trained any client to look like me 👉🏽 I want women to strive for THEIR healthiest body. NOT MINE.

I am currently eating and training to gain muscle and size - but that does not happen over night.

My weights for lower body are 27-90lbs.
The kettlebells on the boat are 27lb + 15lbs and since I can’t get more on the boat, I do pause reps or pulse reps and use bands to fatigue at 6- 10 reps.

I have been in the training game for
3 decades and I meet women where they are - we usually start easier than expected because I train for the LONG GAME…

Not the “summer body” game.

If you have been wanting to start a strength program but confused with all the info out there,

My Total Body DEFINED 6 Week Program consists of efficient 20 minute workouts that you can do at home!!

*You just need some weights for upper and lower body and a mini (booty) band!

Comment DEFINED to start today! And it’s lifetime access 💪🏽🎉

#strongnotskinny #womenover40 #menopause #homeworkout #womensupportingwomen

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This is your friendly reminder that you aren’t supposed to be great at everything …

Especially new things!

Don’t let “sucking” or being a beginner keep you from new experiences. They could change your life!

#beginner #lifelonglearner #livelife #justdoit #womenover50

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Here’s the truth…

1 - Muscle is metabolism.

As we age, we naturally lose muscle unless we actively train for it. The more muscle you have, the more energy your body uses all day long, even when you’re resting.

2 - Sleep is a fat-loss tool.

Poor sleep increases hunger, cravings, and stress hormones while making recovery harder. I know this can be tough - and lower estrogen levels also leads to poor sleep.

3 - Belly fat isn’t just about calories.

Many women think they need to eat less. But muscle helps your body manage blood sugar, and chronic stress and poor sleep can make fat storage around the midsection more likely. Building muscle and recovering well often has a bigger impact than another hour of cardio.

🚨If your workout routine is all over the place and want a plan designed for YOU,
I GOT YOU…

Comment DEFINED to start Total Body DEFINED - a 6 week program consisting of 20 minute video workouts, do-able cardio sessions, and your recovery days all programmed in, and I’ll coach you through every step of the way!

After 40, it’s time to work smarter - not harder ❤️💪🏽

#womenover40 #strongnotskinny #menopause #perimenopause #womenover50

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At 30, doctors found a grapefruit-sized pancreatic tumor and was told I had a 3% chance of surviving.

The surgery left me shuffling for months and wiped out my savings, BUT

It’s still THE BEST thing that ever happened to me!

Because that experience taught me something I never would have learned otherwise…

I had built my entire life around someone else’s definition of success.

Work hard.
Buy the house.
Buy the stuff.
Keep climbing.
Then someday… you’ll be happy.

But that wasn’t the life my heart wanted.

So I started living for me, and saying yes to things that BIG TIME scared me.

Today, I meet so many women in their 40s and 50s who tell me…

“I wish I could travel.”
“I’d love to write a book someday.”
“I’ve always wanted to start a small business.”
“I wish I could make money online.”
“It’s too late for me to start over.”

I say this with love❤️👇🏽

The thing that is standing between you and your dream life is:

The voice in your own head that says, “Maybe someday.”

No one is coming to hand you permission.

**You give that to yourself**

You don’t have to know exactly how you’ll get there.

You just have to be willing to take the first steps.

Because it’s never too late to reinvent yourself.
Never too late to learn.
Never too late to build something new.
Never too late to create a life that feels like yours.

Your next chapter doesn’t start when everything is perfect.

It starts the moment you decide you’re done waiting.

For me, that meant creating another income stream.

At 49, I learned new digital skills, and over time they gave me more than financial security…. they gave me choices and freedom.

If you’ve ever wondered what’s possible for you, comment “READY” and I’ll send you the free training that helped change my life.

If not now, when?

#womenover40 #womensupportingwomen #livelifetothefullest #chooseyou #womenover50

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🚫 Don’t fall for the “This exercise will give you flat abs” line..

“Abs are made in the kitchen.” True story.

Yes, strengthen your core. But if you know you overeat chips, ice cream, or late-night snacks, the real move is simple:

Don’t keep them in the house.

Skip the 600-calorie caramel-double-whip-extra-drizzle frappuccino situation ☕️

Instead prioritize protein and fiber.
*Eat real whole foods of course, but supplement if you have to!

They help stabilize blood sugar, reduce cravings, and feed your muscles.

👉🏽And muscle is metabolically active…. meaning the more you have, the more calories your body burns even at rest.

💪🏽I do have an awesome 14 Day CORE Challenge to get you started on strengthening your middle so that you will BE stronger and feel tighter in just 2 weeks.

Comment CORE to start today!

❤️Follow for more NO B.S Tips.

#coreworkout #womenover40 #womenover50 #menopause #fitat50

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Sometimes the strongest thing you can do is let shit go that’s weighing you down...

Life is too short to spend it carrying things that steal your joy.

Save this for the days you need the reminder. ❤️

#womenover40 #womenover50 #womensupportingwomen #mindsetmatters #letitgo

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