Mind and Muscle Beyond 40

Can we talk about hitting your 40s for a second? 🤔🔥

Society loves to whisper that once you cross (or approach) 40, it’s time to slow down, settle in, and accept feeling a bit sluggish or off. I call absolute nonsense on that!

I'm 43 and I can tell you that your 40s are actually your PRIME time to build serious physical strength, get your energy back, and own your stamina for the long game 💪✨

I sat down for a brand new podcast episode to break this all down - and it’s officially LIVE today on YouTube, Spotify, and everywhere else! 🎧🎬 (links in the comments)

Here’s what we chat about:

✨ Flipping the script: Why taking active control of your physical resilience right now changes everything.

✨ The story behind Project 80: My personal journey of navigating grief and perimenopause in 2025 and how it shaped the book AND inspired me to write a blueprint to help women build an unbreakable body and mindset.

✨ The core blueprint: Practical (and easy to understand!) strategies for muscle preservation, targeted nutrition, and metabolic health.

✨ Hormones & stress control: Simple ways to keep cortisol and blood sugar spikes from stealing your energy.

If you’re ready to stop waiting for "next Monday" and want a clear roadmap to feel amazing in your body, grab a cup of coffee and give it a listen this weekend! ☕🙌

👉 Head to the links in the comments to watch on YouTube or stream on your favorite podcast app!

Which area are you prioritising right now - building strength, dialling in nutrition, or fixing your recovery?

Drop a comment below! 👇

August is a tricky month. ☀️

We usually fall into one of two traps: we either sprint through late-summer tiredness trying to still smash our goals, or we give up entirely and say, “I’ll sort it out in September.” 🙈

Neither works. Sprinting causes burnout, and waiting until September makes starting twice as hard (been there, done that!) 😝

July was a whirlwind for me - hosting my wonderful dad visiting from South Africa for 3 weeks, plus a week in Croatia! (Swipe for a few snaps 📸).

Coming off a busy month, I don’t need a frantic hustle to get back into my routine. What I really need heading into late summer is a Steady Stride: making progress through ease, zero pressure, and getting back to my own rhythm. If this sounds like you - save this post 😊

Swipe through for 4 simple mindset shifts + 2 quick fitness & nutrition hacks you can use this week - even while on holiday or managing summer chaos ➡️

Looking for a clear, practical roadmap for your mind and body this summer? 📚

My book Project 80 is packed with simple micro-actions that fit into real life - no rigid rules or extreme overhauls required. 🎉👌🏻

👉 Tap the link in my bio to grab your copy of Project 80 or search Project 80 on Amazon.

Drop a 🌿 below if you’re choosing ease over hustle this August!

Today is a big day for me. It would have been my mum’s 70th birthday. ❤️

As I sit with the grief of her not being here to celebrate it, I’ve been doing a lot of reflecting on why I actually built MMB40 and wrote Project 80.

I dedicated this book to her. She spent the vast majority of her life selflessly taking care of other people, often at great expense to her own health.

Her patients absolutely adored her, and she was a truly great mum to us three kids, but she was never very good at taking care of herself.

The truth is, if my mum had been given a blueprint like Project 80 when she was in her 40s, something that cut through the noise and showed her how to make small daily changes to prioritise her strength & fitness (while taking care of everyone else), things might look different today.

While the rest of the fitness world is screaming about 6-week bikini shreds and short-term aesthetics this summer, my heart is completely pulled in the other direction. ❤️

I don’t care about quick fixes. I care about helping you design your strongest, sharpest, and healthiest 80-year-old future self, so you can actually be here to celebrate those big milestone birthdays with pep in your step, surrounded by the people who love you.🤗

Seeing the first reviews of Project 80 roll in since the launch a couple of weeks ago, has been incredibly emotional for me, because it means the message is landing exactly how I hoped it would.

And the message on slide 2 landed in my inbox right after the Kent Wellness Festival. Mum was a nurse for most of her life, so this message really means the world to me.

I’m not posting this to pitch you a book. I’m sharing it to remind you that your health, your mental & physical strength are worth fighting for right now, in your 40s and beyond. Don’t wait. 🩷

If you want to read the blueprint I wrote in her honour, the link is in my bio. But today, I just wanted to share her legacy with you. Happy 70th mum 🩷

Witkop
Xx

The June edit. Feeling grateful, exhausted, slightly overwhelmed but mostly excited about what’s to come 😎 Quick round up coming in hot! ➡️

Take the selfie ladies! Your 80-yr-old future self will thank you! 🤩

Pinch me! She’s officially available worldwide. My first book - Project 80 launched in June and we sold out at the The Kent Wellness Festival 🎉🎉

Reviews coming in from all over the world.

And messages like this after meeting and talking to so many amazing women at the festival 😭😭

Reviews coming in from all over the world. 🇺🇸

How to grab yours ⬆️

Teensy bit of downtime while working in 🇵🇹

Me working in the boiling London heat last week 🥵

Surviving on ice cream and….

Matcha on repeat with Shannon Jacobson 👊🏻

Fave coord of the summer thanks F&F Clothing

Mantra for July 🩷

Body fat % state of play. Game plan for summer: lift heavy, enjoy my life and aim for more muscle to make fat loss easier 💪🏻

Speaking, teaching and exhibiting at The Kent Wellness Festival what a great opportunity for MMB40 🎉🩷

Got hired by E45 UK to try out and create content for their new Hydrocell range. Spoiler alert: it’s lush!

Cheeky cocktails + cute bodysuits = summer activated 😎

Finally got my wings this month 👼 😝

Interviewed this babe for episode 6 of the ANNELI | COACH | SPEAKER | PODCASTER | AUTHOR 💪🏻🔥 podcast - link in bio. Such a great chat!

Loved teaching a full body strength class at The Kent Wellness Festival - me in my happy place 😎