Your rotator cuff is made up of four small, unglamorous muscles doing one huge job:
- Supraspinatus
- Infraspinatus
- Teres minor
- Subscapularis
Although they're small, they keep the ball of your upper arm centered in the shoulder socket and let your shoulder rotate smoothly every time you move your arm. When they're weak or firing out of order, this is what tends to show up:
- Rotator cuff tendinopathy
- Shoulder impingement
- Biceps tendon pain
- Labral irritation
Women who have overdeveloped traps often also have improper shoulder blade mechanics and weaker cuffs.
Estrogen drops in midlife and your tendons lose resilience right along with it. Weaker cuff mechanics plus less resilient tendons is exactly why shoulders start acting up so much more in your 40s and beyond. That decline isn't up to you, but what you do with these four muscles is.
My free Rotator Cuff Guide goes even deeper into why the cuff breaks down in midlife and the exact steps to work with it. I've linked it below for you
Whether you're preventing a problem or already working through one, your shoulders don't have to slow down just because you hit midlife.
https://mailchi.mp/haileyhappensfitness.com/rotatorcuffpdf
Hailey Happens Fitness
Share
Obsessed with providing women entering their 40's and beyond Strength Training Programs
Welcome to The Body Pod Season 6! This season we're bringing new topics, new science, and some new ( and familiar š ) faces that we know you'll love.
Who better to start out this season than nutrition scientist Mikki Williden, PhD and nutrition coach Brandon DaCruz? They're breaking down all things protein, including how much you actually need to protect your bones, protect your muscle mass, and turn the dial on fat loss.
We will also cover:
- Can you actually target fat loss or is spot reduction a myth?
- What is low energy availability, and how does it quietly damage your thyroid and bone density?
- Is calorie cycling a better path to a deficit than a straight daily cut?
- What do GLP-1 medications actually do to your muscle mass?
- What can a 3-day food journal reveal about what's really stalling your fat loss?
If you're in a fat loss phase right now, or you'll be with me inside Fat Loss Happens Education starting the 8th, consider this episode required listening. Let's untangle the protein confusion together, and check the link in my bio for more information.
Search " The Body Pod Mikki Williden and Brandon DaCruz on Youtube to watch the full episode or https://www.thebodypodpodcast.com/ to listen.
09/02/2026
Friday night pizza with your family, and a voice in your head keeping score. That voice is the problem, not the pizza.
A restrictive mindset does more damage to your progress than any single meal ever could.
Inside Fat Loss Happens Education, Mikki Williden, PhD and I walk you through exactly how to build that flexibility into your own eating: planning for the vulnerable moments, using portion cues instead of all or nothing rules, and ditching the pressure to hit an exact macro number every single day.
Let us show you how to make fat loss work for you in midlife.
Our first call kicks off in less than a week, and registration is now open to everyone! We have limited spots left, so click the link in my bio to claim yours.
I travel a lot. Which means, I have to take my workouts on the road. I am a Marriott gal (no affiliation) and I love how they have added more cable columns in the workout rooms over the last year or two. This is a courtyard, so they are prioritizing them at many of their hotels.
This is my go to workout when I want to hit upper body and save my legs for an interval workout the next day. I only run intervals when Iām traveling, otherwise, Iām in my bike.
I do 2-3 sets of 8-12 reps.
Save this for your next hotel stay š
ā”ļøBosu Push-Up- I like the Bosu for an unstable push-up to hit the stabilizers with a bigger challenge. Alternate: Incline push up to bench
ā”ļøCable high to low face pull
ā”ļøCable lean away lateral raise. Alternate: DB lean away lateral raise
ā”ļøCable seated pulldown with bar
ā”ļøCable single-arm triceps push down. I have a hard time feeling my triceps in many exercises - this is why I chose a unilateral one. I just feel it more.
ā”ļøDead hang- gotta be working on grip!
ā”ļøCable single-leg RDL- the only lower body exercise as it wonāt ruin the legs for the run
ā”ļøCable single-arm/single-leg presses. Notice Iām barefoot to work the foot stabilizers
ā”ļøDB kneeling alternating overhead press
ā”ļøSide plank abductions- such a great 2:1 exercise
ā”ļøDB Roll-up
ā”ļøCable kneeling single-arm reverse fly
Tready SIT workout:
8 min warm up- increasing speed each minute for 7 min with 2-3 āpick-upsā for 10-20 seconds. Followed by one min easy
Main set:
6 x 25-30 sec all out sprints/2 min full rest
5 min cool down
I start at a speed that is a 7/10 for my first interval to make sure the body is feeling it. I then do the second interval at a 9/10 and the rest at 10/10.
My times are roughly around: 6:30,6:05,5:42,5:25,5:05,4:58
Meet Dr. Heather Hirsch, one of our guest experts in the upcoming Fat Loss Happens Education course.
She's a board-certified internal medicine physician and one of the most recognized voices in menopause care, having founded the Menopause and Midlife Clinic at Brigham and Women's Hospital.
Her goal is simple: give women the confidence to walk into an appointment knowing exactly what to ask for, backed by their own data.
Confused about your hormones, what your options are, or don't even know what questions to ask? Heather is here to change that.
Join Heather along with our 4 other guest experts in the upcoming Fat Loss Happens Education course. The cart is open now until September 7th and we still have a few spots left.
08/30/2026
Today is the final day to take advantage of the VIP discount on Fat Loss Happens education.
If you think you know about calories and macros, I promise this course will bring so much more than that. This course covers exactly how I coach my celebrity clients and everyday women midlife. Itās the exact formula that has gotten hundreds of testimonials in my groups.
Once you know exactly what to do AND have access to experts like to answer your questions, results follow.
Canāt wait to begin September 8th!
08/29/2026
"Lifting heavy" can sound intimidating if you're new to strength training, especially when you're not even sure what it actually means yet. Or maybe an injury or ailment is keeping you from loading up right now, but doing nothing isn't an option either.
Lifting heavy matters in midlife. But if you're not there yet or just starting out, you can still see results.
In my newest blog post, I break down what new research actually says about training with a variety of rep ranges, and why effort matters more than just the number on the bar.
Click the link below for the full breakdown.
https://www.haileyhappensfitness.com/post/strength-without-lifting-heavy
For most women in midlife, it isn't a lack of motivation or even time that's keeping them stuck. It's the knowledge.
Maybe what worked for you in your 30s has gradually stopped working. Maybe you just need help putting all the pieces together. Either way, Fat Loss Happens Education hands you the answers, and gives you a direct line to ask your burning questions to the professionals who spend their careers studying midlife women.
Below I have linked you a detailed preview of everything we're covering in this course, so you can see exactly what you're learning before you commit to anything.
VIP crew, doors are open with a $75 discount for 72 more hours. Head to your inbox, everything you need to get started is waiting there.
Not on the waitlist? You're not shut out. Registration opens to everyone on August 31st. Grab your spot before it's gone :)
https://mailchi.mp/haileyhappensfitness.com/fatlosspreview
08/27/2026
Midlife women are busy. So when we train, I want us to get as much benefit as possible from the time we have.
(If you are new here, Iām Hailey:) I have trained over 100,000 women in midlife and now share what Iāve learned.)
Thatās why I love these 10 core exercises that are 2-for-1. They donāt just train your core, they also challenge your shoulder stabilizers, foot/ankle stabilizers, balance, and/or coordination.
As we get older, those things matter. We donāt just want a strong coreāwe want a body that is strong, stable, coordinated, and capable.
So instead of spending 10 minutes training your core and then another 10 minutes working on balance or stability, combine them.
More bang for your buck. More efficient training. And a whole lot more carryover to real life.
Find these variations in my membership with programs like: Abs Happen and Foundations. Try them free for 10 days. Link in bio!
Here are 10 of my favorite 2-for-1 core exercises for midlife women:
ā”ļøFront plank vertical row - this is a great exercise to challenge not only the front core but also work on the shoulder stabilizers
ā”ļøSide plank hip raise- the obliques and hip flexors are common weak links in the thousands of midlife women I train. This is a great 2:1 exercise.
ā”ļøSide plank banded clam raises- hitting the obliques again along with the glute medius (another common weak link)
ā”ļøCable single leg wood chopper- this is such a great exercise for the foot stabilizers as well as hitting the obliques (perform without shoes)
ā”ļøAdductor side plank - the adductors are another common weak link in midlife females - target them alongside the obliques
ā”ļøSingle leg roll up- this is the ultimate advanced bang for your buck move. Target the core, single leg strength and mobility. Itās gold!
ā”ļøFront plank plate passes- working anti-rotation here and arm strength along with the core.
ā”ļøSide plank serratus raise- my all time fave. Hit the always weak serratus while strengthening the obliques.
ā”ļøRenagade row- this dynamic duo is a classic for women who are ready for it. Hit the core while working the mid back as well as the chest with the push up. Another bang for your buck.
All of thes
08/26/2026
Everyday we hear from women who arenāt getting the progress they want from the work they are putting in.
Snacking can sabotage your results. If you are in a modest deficit (which most should be for fat loss), your deficit might only be around 300-400 cals per day. That is easy to hit with a couple of tablespoons of olive oil or a handful of nuts that probably wonāt fill you up.
āMostā of the time if a woman is not losing weight compared to the work they are putting in, it usually can be found in the total calories consumed. This happens easily when not tracking food or even improper tracking of food.
āMaybe YOU are a person who doesnāt snackā as Mikki Williden, PhD says. No one will die without snacks. And, IF snacking works for you, great!
Mikki is by far the best nutritionist I have ever worked with in this space, and I am so grateful she is joining us as one of our guest experts for the upcoming Fat Loss Happens Education course.
Right now, if you missed her Popular Diets webinar - I extended it for another day! Join now to watch Mikki break down some of the most popular diets out there and cuts through what's actually true for a body in midlife versus what's just noise.
This is your last chance to get this webinar for free before it disappears into Fat Loss Happens Education. Click the link below to register.
VIP waitlisters, the cart is now OPEN. Check your inbox for everything you need to get started.
Missed the waitlist? No worries, course registration opens to everyone on August 31st. See you in there :)
https://courses.haileyhappensfitness.com/populardietswebinar
Click here to claim your Sponsored Listing.
Location
Category
Contact the business
Address
Boulder, CO
80301-80310, 80314, 80321-80323, 80328, 80329