Strength & nutrition coaching for women 40+

Your next phase is your strongest.

One-on-one coaching to build muscle, protect your bones, and change your body composition, with a lifting plan and protein targets built for the body you have now. In Santa Fe and online.

Book your free consult See how it works
Jill McCracken, smiling, in glasses and a floral top
JillISSA-certified trainer
Santa Fe & online

Daily targets we coach toward

1.2–1.6g/kgprotein per kg of body weight
~30gprotein at each meal
7,000steps a day
2–3strength sessions a week

Your actual numbers get set on your consult call, based on your body, your schedule, and your starting point.

Why this phase is different

After 40 the rules change. Your plan should too.

Most programs are written for 25-year-olds. After 40, you're working against muscle loss, bone loss, and shifting hormones, and the answer is lifting and eating enough protein, not eating less.

3–5%

of muscle lost per decade from your thirties onward, unless you train to keep it.

HHS Office on Women's Health; Harvard Health
20%

of bone density can go in the five to seven years after menopause. Strength training helps build it back.

Bone Health & Osteoporosis Foundation; Cleveland Clinic
1.2–1.6g/kg

of protein a day is the range for adults over 50, which is well above what most women eat.

Stanford Lifestyle Medicine
7,000

daily steps is where most of the health benefit shows up.

Lancet Public Health, 2025 meta-analysis

How it works

Coaching in phases

You don't need to be in shape to start. Like the moon, each phase builds toward full, and when you finish one, we set the next.

  1. Phase 1

    Free consult call

    We talk through your goals, your training history, and what's gotten in the way. There's no pressure to sign up.

  2. Phase 2

    Your starting point

    We look at your baseline strength, how you eat now, your weekly schedule, and whether you train at a gym, at home, or both.

  3. Phase 3

    Your plan

    You get a lifting program built on the core movements, plus protein and calorie targets that fit how you actually live.

  4. Phase 4

    Train & check in

    Every week we go over your form and progress, and your plan changes as you get stronger.

  5. Phase 5

    Your next phase

    We check your progress, reset your targets, and keep going.

Coaching

Strong, not just smaller

The goal isn't a smaller number on the scale. It's more muscle, stronger bones, and an easier time carrying groceries, hiking the foothills, and getting up off the floor.

This is for you if…

  • You've never lifted, or you stopped years ago.
  • You're in perimenopause or past menopause, and what used to work doesn't anymore.
  • You want a coach who works with women at this stage, not a generic program.

In personSanta Fe, NM

  • One-on-one sessions with hands-on form coaching
  • A personalized strength program you can also do between sessions
  • Protein and nutrition targets, with weekly check-ins

OnlineAnywhere

  • A personalized program for your gym or home setup
  • Video form checks, so you know you're lifting safely
  • Weekly check-ins and adjustments to training and nutrition

NutritionIncluded in both

  • Protein-first targets, not restrictive diets
  • Body recomposition: lose fat while you build muscle
  • Meals that work for your household, not just for you

Your coach

I'm Jill McCracken, an ISSA-certified trainer helping women 40+ get stronger, leaner, and more confident through strength training and realistic nutrition, in Santa Fe and online.

Whether you've never picked up a barbell or you're coming back after years away, we'll start where you are and build from there, one phase at a time.

ISSA-certified trainer Women 40+ Santa Fe & online

Stronger through every phase

Start your next phase.

Book a free consult call. We'll talk about where you are now, where you want to go, and whether coaching is a good fit.

Book your free consult

Prefer to message first? DM @nextphasephysique on Instagram.