1-on-1 online coaching for women 40+
Your next phase is your strongest.
You don’t have to figure this out alone. This is 1-on-1 online strength and nutrition coaching for women 40, 50 and 60, with weekly check-ins from Jill McCracken, ISSA-certified trainer. You get a lifting plan and protein targets built for the body you have now, and a real coach in your corner while you build muscle, protect your bones and change your body composition. Coached online, anywhere in the US, wherever you train.
Coaching online
Daily targets we coach toward
Your actual numbers get set on your consult call, based on your body, your schedule, and your starting point. Find your protein number →
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.
of muscle lost per decade from your thirties onward, unless you train to keep it.
HHS Office on Women's Health; Harvard Healthof bone density can go in the five to seven years after menopause. Strength training helps build it back.
Bone Health & Osteoporosis Foundation; Cleveland ClinicWhy coaching works
You don’t have to figure this out alone.
Most women who reach out already know they should lift and eat more protein. What’s missing is someone in their corner: a real person who knows the plan, notices when life gets in the way, and helps them keep going. That’s the part an app, a video or a free program can’t do.
Weekly check-ins
You check in with Jill every week, at minimum. When someone is going to ask how it went, it tends to go.
Video form checks
Send a clip of your lift and get feedback, so you know you’re lifting safely and the weight can keep going up.
Help between check-ins
A sore knee, a travel week, a stall: message Jill when something comes up instead of guessing.
A plan that changes with you
When progress slows or life gets busy, the plan adjusts instead of you quitting it.
What strength after 40 looks like
Built one rep
at a time, not overnight.
This is what consistent strength training does in your next phase. Not a crash diet, not endless cardio. Heavier lifts, enough protein, and a plan that fits your life.
- Posture that holds up. A strong back keeps you standing tall, at your desk and everywhere else.
- Bones that stay dense. Loading your muscles is how you protect them after menopause.
- Strength you can see. Muscle is what shapes your body, at any age.
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.
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Phase 1
Free consult
Fill out a short inquiry, then we talk through your goals, your training history, and what's gotten in the way. There's no pressure to sign up.
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Phase 2
Your starting point
Jill’s intake questions in your app, plus a look at your baseline strength, how you eat now, your weekly schedule, and whether you train at a gym, at home, or both.
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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, all in your own app.
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Phase 4
Train & check in
Every week we go over your form and progress, and your plan changes as you get stronger. Between check-ins, you can message me when something comes up.
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Phase 5
Your next phase
We check your progress, reset your targets, and keep going.
Real training, real life
I do the work too.
These are from one of my own training days: lifting, walking, recovering and getting my protein in. No studio and no stand-in model. It’s the same routine I coach.
Your coach
I'm Jill McCracken, an ISSA-certified personal trainer. Before I coached anyone, I was the woman doing everything right and getting nowhere: I was in a gym class four or five days a week and still about 25 pounds heavier than I am today.
It turned out I hadn't lost my discipline. I'd gone through menopause without recognizing it, and my body needed a different strategy — strength training, enough protein, daily movement, and staying consistent long enough for it to count.
That's what I coach now, online from Santa Fe: not crash diets or endless cardio, but the things that actually changed my body in my 40s. I call it the Next Phase method. And I check in with every client every week, because knowing what to do was never the hard part for me either. Sticking with it was.
Client stories
In their own words
Coaching
Strong through menopause, 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.
Your programBuilt for you
- A personalized strength program for your gym or home setup
- Progressed week by week, so the weight goes up as you do
- Starts where you are, whether you've never lifted or you're coming back
AccountabilityEvery week
- Video form checks, so you know you're lifting safely
- Check-ins every week, at minimum, with adjustments to training and nutrition
- Messages between check-ins when something comes up
NutritionAlways included
- 1 g of protein per pound of goal weight, not restrictive diets
- Body recomposition: lose fat while you build muscle
- Meals that work for your household, not just for you
Questions
Before you reach out
Why work with a coach instead of a free program?
Because knowing what to do is rarely the problem. Most women stall when life gets busy, progress slows or something hurts. Coaching gives you a real person in your corner: check-ins every week at minimum, video form checks, messages between check-ins, and a plan that adjusts instead of you quitting it.
I’ve never lifted weights. Can I start?
Yes. Most clients start from zero. You learn five basic movements with light weights, add a little load each week, and the program grows with you. Nothing about it assumes you are already fit.
Do I need a gym membership?
No. You can train at a gym, at home, or both. What equipment you need depends on your starting point, and your program is written around what you have.
What does coaching include?
Strength training and nutrition, with a focus on protein. The foundation is the same for everyone; what it looks like is built around your body, your schedule and your goals.
Is coaching online? Who do you work with?
Yes, coaching is online, from Santa Fe, New Mexico, for women over 40, 50 and 60 anywhere in the United States. It starts with a short inquiry and a free 30-minute consult call; there is no pressure to sign up.
How much does coaching cost?
Two levels of coaching: Next Phase from $169 a month and Peak Phase from $299 a month on the annual plan, about $5.56 and $9.83 a day. The minimum is three months; six months or a year comes with a lower monthly rate. See plans and pricing →
A sample plan. Yours is written for you.
What you get
Your plan in your pocket. Jill on the other end.
When you start coaching, your workouts and meals live in your own private app, built around you by Jill. It opens on any phone with a link and a PIN, nothing to download. It doesn’t replace her. It’s how she keeps up with you between check-ins.
Today’s workout, ready when you are
Sets, reps, rest times and how-to cues for every move, with the weights you used last time right there.
Log every set. Jill sees it.
Check off sets as you go and leave Jill a note. She answers right in the app, and your weekly check-in tells her how the week really went: energy, sleep, stress and your wins.
Your meals, planned by Jill
A day of meals built around your numbers, with a grocery list for the week. Swap anything you don’t love.
Watch yourself get stronger
Your phase countdown, weekly goals and personal bests, and a recap at the end of every phase with a note from Jill.
Take the tour
See it in action
Your week, moving a day, logging sets, the rest timer, last time and new bests, Jill’s tips, a note for Jill, your progress, and what Jill sees.
Jill’s meals for the day, one set of daily targets, swapping foods and meals, adding your own foods, the whole week, and your grocery list.
A note for Jill after a workout, her answer the next day, and the weekly check-in, from your side and hers.
A new personal best, the history of each lift, and the recap at the end of a phase, with Jill’s note.
Shown with a sample client. Your plan is written for you. Rather tap around yourself? Try the app.
Stronger through every phase
Start your next phase.
You don’t have to figure this out alone. Start with a short inquiry, about five minutes. Then we'll set up a free consult call to talk about where you are now, where you want to go, and whether coaching is a good fit.
Request your free consultPrefer to message first? Email jill@nextphasephysique.com or DM 
@nextphasephysique on Instagram.