Strength training and nutrition coaching for women who want to stay strong and healthy after 50.

Lisa Fleige, Owner

Evidence-based Functional Training and Progressive Resistance workouts designed to help women:

  • Build lean muscle

  • Preserve bone mineral density

  • Improve body composition

  • Boost confidence and energy

  • Promote restful sleep

  • And more…

Certifications & Education

Personal Trainer

MS, RD, LD

SAIL Fitness Instructor

Personal Training

Time-efficient workouts in a supportive environment.

No experience needed!

Live Online Coaching:

  • Safe and effective workouts for women

  • Emphasis is on proper form

  • Time-efficient and cost-effective

  • Uses body weight, resistance bands, and dumbbells.

In-Person Training:

  • Training at clients’ homes and at two gyms in Chicago is available for an additional fee.

  • Service availability is based on location. Please contact us for more information.

Skip the gym fees, and enjoy affordable resistance training at home.

Why Strength Training is Essential for Women

Bone loss is common in women as estrogen declines.

How Estrogen Decline Impacts Health

As we age, it's natural to experience some loss of muscle mass. However, for women, this process is accelerated during menopause due to a decline in estrogen levels. Estrogen plays a key role in muscle preservation by promoting muscle growth. As its levels decrease, it becomes more difficult for the body to build muscle and easier for it to break it down.

As estrogen levels decline and muscle mass decreases, women often experience an increase in body fat. However, those who try to lose fat by restricting calories may end up in a cycle of muscle loss, a slower metabolism, and further fat gain. This is because calorie restriction and fasting can accelerate muscle protein breakdown, worsening the effects of estrogen decline.

Strength Training + Nutrition: “The Medicine”

Together, they help the body compensate for anabolic resistance and build muscle, increase metabolism, and maintain and build bone mineral density.

This leads to improvements in body composition, mobility, balance and coordination, and reduced risk of falls.

An effective Nutrition Strategy considers individual needs and differences in age, body composition, metabolism, physically active or sedentary lifestyle, strength training and more.

When building muscle, many women need to eat a small surplus of Energy each day, in combination with higher Protein intake.

The right types and amounts of Vitamins and Minerals is essential for health and building muscle and bones. Carbs increase insulin levels – a blood sugar and anabolic hormone that encourages muscle protein synthesis.

Many women do not eat enough protein and other essential nutrients to retain and build muscle

Nutrition & Wellness Coaching

Enjoy foods you love while eating healthier

About Our Coaching:

  • Let us help you make healthier food choices and learn mindful eating techniques.

  • We focus on preventative health and wellness and help clients develop sustainable eating habits. We never recommend restrictive diets.

  • Coaching is by an experienced licensed nutritionist trained in mindful eating.

We do not provide medical nutrition advice or meal plans or accept insurance.

Why Choose LFSTRENGTH

Strength Training and Nutrition Tailored for Women

Just two 30-minute sessions each week is all you need to see results.

  • Safe and Effective Training

  • Individualized Plans
    Individualized workouts that are changed regularly to keep clients motivated.

  • Evidence-Based Strategies
    All strength training and nutrition coaching is based on the latest science for women.

  • Sustainable Practices
    Emphasis is on developing long-term healthy habits without the need for expensive equipment.

  • Inclusive of Everyone

    All women are welcome regardless of your experience!

Strength training plus proper nutrition is scientifically proven to build muscle and retain bone density.

Benefits of Strength Training

  • Gain muscle

  • Maintain and build stronger bones

  • Improve body composition

  • Increase overall muscle strength

  • Increase core strength

    Improve postural alignment

  • Better balance and stability

  • Increase metabolism

  • Cognitive health

  • Improve self-confidence

  • Reduce risk for some chronic diseases

And importantly - stay active and enjoy life!

Reach out to begin your path to better health.

Discover the best strength training & nutrition guidance combinations for you!

Schedule a free, 30-minute, introductory consultation.

We do not provide medical nutrition advice or meal plans or accept insurance claims