4-WEEK STRENGTH-BASED YOGA · WOMEN 40+ · CORE · STABILITY · BACK SUPPORT

YOUR CORE IS WAY MORE THAN YOUR ABS.

And most programmes only train the part you can see in the mirror.

This is a progressive, strength-based yoga program for women in their 40s who want results they can feel in less time per day then most spend scrolling for “Inspo” on Instagram.

THIS IS FOR YOU IF THAT SOUNDS FAMILIAR…

• You feel less stable during basic movements - lunges, single-leg work, getting up off the floor

• Small aches and tweaks show up more often

• Your waistline feels softer and your clothes fit tighter

• Your midsection doesn’t feel as firm or supported

• Your balance isn’t as steady as it used to be

• Your lower back gets fatigued more easily

EVERYWHERE YOU LOOK, YOU’RE BEING TOLD {AND SEEING THE EVIDENCE} THAT YOGA SHOULD HELP, AND YET…

😳 You’ve searched YouTube for “yoga for low back pain” more times than you can count…
😳 You’ve tried a few 30-day challenges promising strength, tone, or a “reset”…
😳 You’ve signed up for classes or programs that sounded great in theory, until schedules, traffic, and real life made them hard to keep up with…

YOU END UP DOING A LITTLE OF EVERYTHING… WITHOUT FEELING SURE ABOUT ANY OF IT.

Yoga and strength are usually treated like two different things.

→ ONE FEELS LIKE TOO MUCH.
→ THE OTHER FEELS LIKE NOT ENOUGH.

And when your energy goes up and down and your body doesn’t feel the way it used to, it’s easy to hesitate…

Even though you know you want to get stronger.

SO INSTEAD OF FEELING STRONGER, MORE STABLE, AND AT EASE IN YOUR BODY…

you’re stuck between doing too much, not enough, or not knowing what to trust.

It’s not that you don’t want to get stronger. It’s that you’re tired of doing things that take a lot of effort and don’t really help.

STRENGTH TRAINING IS OFTEN TREATED AS *THE ONLY REAL* WAY TO GET STRONGER.

But it’s not the only way to build core strength.

And for many women in midlife, it’s too much to start with.

Here’s the good news…

You don’t have to choose between doing nothing and throwing yourself into workouts that leave you wiped out, sore, or second-guessing your body.

There IS a way to build core strength that’s easier on your joints and fits your energy right now.

…and it meets you where you are right now.

I know this because I’ve spent years teaching women in their 40s how to get stronger with yoga that’s easy to follow, slow enough to keep up with, and built for changing bodies.

IF you’re…

🫣 Tired of advice that ignores recovery, joints, and hormones…
🫣 Wondering if harder and heavier still make sense…
🫣 Looking for a way to build core strength that actually feels doable…

THIS IS FOR YOU.

FORTIFY 40 1.0

STRENGTH-BASED YOGA FOR WOMEN IN THEIR 40S FOCUSED ON CORE STRENGTH, BACK SUPPORT, AND STABILITY.

You may have tried to push your way into feeling stronger. Jumping into tougher classes. Faster yoga flows. Things that used to work… or looked like they should.

But your body’s in a different place now. And forcing it usually just leads to soreness, frustration, or that quiet thought of, maybe this isn’t for me anymore.

Fortify40 1.0 was built to slow things down. Not to make it easier… but to make it make sense.

This is strength you build gradually. Step by step. In a way your core, joints, energy, and recovery can actually keep up with.

No pushing through. No guessing. Just a steady way to get stronger that fits your life right now.

HERE’S HOW WE’LL MAKE IT HAPPEN…

WEEK 1: ABDOMINAL MUSCLES

Abdominal Muscles: These are the walls of your core! They wrap around your belly, supporting your spine and helping you move smoothly. By strengthening these muscles, you’ll support your lower back and create more freedom in your body — hello to better posture! 🙌

Iliopsoas: Now, this one’s the 'core of your core'! It’s deep in the middle of your body, and it helps with those standing poses, forward bends, and even more challenging moves like boat pose and arm balances. Basically, it’s your 'hidden powerhouse'.

WEEK 2: OBLIQUES

Strengthen your sides so twisting and moving feels effortless.

Raise your hand when the last thing that comes to mind is your obliques {*we hardly ever do, yet those are the muscles on the sides of your belly that support your spine and add to your stability}.

Now, firm obliques don't just look great; they also keep your back strong and your posture on point.

They're the ones you engage when twisting, bending sideways, and/or safeguarding your spine.

And so, when you're working on your core, it's best to consider the whole circumference.📢

WEEK 3: DEEP BACK MUSCLES

Your Paraspinals: These muscles run along your back and help keep you upright, strong, and mobile. Think of them as the stabilizers that work with your abs to keep you aligned and balanced. Strong paraspinals = a more stable, aligned body—yes, please! 🙌 

Your Glutes: Meet your gluteus maximus, medius, and minimus—your glute family! These muscles wrap around your pelvis, making sure your hips stay stable and strong. Strengthening them means better hip and sacroiliac joint stability, less strain on your piriformis and hamstrings, and—here’s the BEST part—strong glutes = better balance and movement! 💥 Game-changer alert!

WEEK 4: PELVIC FLOOR MUSCLES

Pelvic Floor Muscles: Think of these as the foundation of your core. When you engage them, you’ll feel a subtle lift in your center, which helps you stand taller and move with ease. It’s like your core’s secret support system!

Diaphragm: Here’s the thing: breathing is at the heart of yoga, and the diaphragm is the muscle that controls it. It’s at the top of your core and helps you maintain stability, calm, and balance. {So next time you breathe deeply, remember—this muscle is doing some heavy lifting!}

PLUS A FEW BONUSES THAT MAKE THIS WAY EASIER TO STICK WITH

Because let’s be honest, buying a program is the easy part.

Actually showing up when you’re tired, busy, or stretched thin? That’s the real work.

These bonuses are here to help with that.

🎁 The Midlife Yoga Reset (5-Day Strength + Mobility Series)

This isn’t a detox. Or a challenge. Or a “new you in 5 days” situation.

It’s a short, supportive reset for tired, tight, midlife bodies, built around 5 simple wins, one per day.

Strength and mobility where you need it most (hips, spine, core), taught in a way that works with shifting hormones, unpredictable energy, and real schedules.

Think: fewer start–stop cycles, less guilt, more “okay… I can actually do this.”
It’s the kind of reset that helps you rebuild trust with your body — not push it harder.

{Value: $69.99 | Included}

🎁 Habits That Stick Workbook

Because motivation is unreliable and perfectionism is exhausting.

This isn’t about “discipline” or setting a rigid routine you’ll abandon in two weeks.

It’s a simple workbook that helps you figure out how yoga actually fits into your life, even on low-energy days, busy weeks, or when everything feels like a lot.

Short prompts. Practical tools. Zero pressure.
The goal isn’t doing more. It’s making consistency feel doable again.

{Value: $49| Included}

🎁 Private Community Access

You don’t have to figure this out alone.

Inside the private community, you can ask questions, get clarity when something doesn’t feel right, and check in when you’re unsure if you’re doing a pose correctly or choosing the right option for your body.

It’s support when you want it, without noise, comparison, or pressure to “be active” all the time.

Just real women, in a similar season, doing this work alongside you.

{Value: Priceless | Included}

ABOUT YOUR TEACHER

I’ve spent the last 18+ years teaching yoga, with a big focus on women who want to feel strong, steady, and confident in their bodies again.

Not perform-y strong.
Not “push through it” strong.
Real, everyday strength that actually supports your life.

Over the years, I’ve taught thousands of hours of classes and worked with women navigating joint pain, hormonal shifts, injuries, and that frustrating feeling of, my body doesn’t respond the way it used to.

What I’ve learned is this:

• YOGA WORKS.

• STRENGTH WORKS.

• BUT IN MIDLIFE, THEY NEED TO BE APPROACHED WITH MORE INTENTION AND A LOT LESS PRESSURE.

That’s what Fortify40 1.0 is built on.

It’s not about chasing harder poses or pretending your body hasn’t changed.

It’s about using yoga as a clear, structured way to build strength you can trust.

If you’re here, I’m guessing you’re not looking for extremes.

You’re looking for something that feels thoughtful, supportive, and doable.

That’s exactly why this program exists.

ALL OF THIS TO HELP YOU GET STARTED

✓ A simple 4-week structure
Two strength-focused yoga classes per week, laid out for you so you’re not guessing what to do next.

✓ Clear weekly focus
Core, side body, back and glutes, pelvic floor.
You’ll always know what you’re working on, and why.

✓ Classes that fit into actual life
30–45 minutes. Enough to do meaningful work without blowing up your day.

✓ Lifetime access
Go at your own pace. Pause when life gets busy. Come back and repeat what helps.

✓ Beginner-friendly guidance
Options, props, and cues that respect joints, recovery, and a body that doesn’t want to be rushed anymore.

✓ A supportive place to ask questions
So you’re not wondering, “Am I doing this right?” on your own.

Want to see what this looks like in real bodies? Scroll down and hear from women who started right where you are.👇💛

THE PRACTICAL STUFF {AKA: WHAT YOU REALLY WANT TO KNOW}

One-time payment. Lifetime access. No subscriptions lurking in the fine print.

That’s less than a month of random drop-in classes… or one physio session.

You’ll get instant access after checkout. Everything’s in one simple member portal. No tech gymnastics required.

Try it for 7 days.
If it’s not what you need, you can request a refund. No hoops. No guilt. No awkward emails.

GOT QUESTIONS?

1) Is this just gentle yoga?
No. And it’s also not “push through it and hope for the best” yoga. Fortify40 1.0 is structured, strength-based yoga.

Taught slowly enough that your body actually learns what it’s doing, instead of guessing and compensating. That’s the difference.

Because let’s be honest…
A lot of yoga lands in one of two places:

1. Nice, but not effective.

2. Or intense, but not supportive.

This lives in the middle, where strength actually sticks.

Not because you pushed harder. But because the work made sense.

2) I’ve tried yoga before and didn’t get results. Why would this be different?
Because most yoga classes are designed to be interesting, not effective.

• They change constantly.

• They move quickly.

• They assume your body will just… figure it out.

And for some bodies, maybe that works.

But if you’re in your 40s and beyond, that guessing game usually shows up as sore backs, tight hips, or feeling like the work keeps landing in the wrong places.

Fortify40 1.0 is different, because it’s structured.
You know:

1. WHAT you’re working on.

2. WHY you’re working on it

3. and HOW it connects to the rest of your body.

Nothing is random. Nothing is rushed.

That’s why people stay. That’s why my students come back again and again.

Not because it’s entertaining. Because it works.

3) What makes you different as a teacher?
I don’t wing it. 🤷‍♀️
- > I’m not improvising.
- > I’m not throwing sequences together and hoping your body catches on.

Fortify40 1.0 is taught with structure. With intention. With progression you can actually feel.

So you’re not guessing what should be working. Or wondering if you’re “doing it right.” Or leaving class thinking, well… I moved, I guess?

I’ve taught this way for years, and I’ve watched bodies change when the work makes sense. And that’s why over 90% of my students come back.

Not because it’s flashy, or trendy. But because they trust the process.

And once you feel that difference? You don’t really want to go back.

4) I already work out. Do I still need this?
If your workouts are translating into feeling supported, strong, and stable in daily life, maybe not.

But IF you:

• Still feel it in your lower back

• Still feel disconnected from your core

• Still feel like your strength doesn’t show up when you need it

This fills the gap most workouts miss.

5) How soon will I feel a difference?
Often sooner than you expect, but probably not in the way you’re used to measuring progress. For many women, the first thing they notice isn’t strength or flexibility.
It’s relief.

⚡ Relief from feeling unsure about what they’re doing.
⚡ Relief from that low-level tension of trying to “get it right.”
⚡ Relief from the sense that their body is unpredictable.

You might notice that:

• getting up from the floor feels less effortful

• transitions feel less awkward or hesitant

• you’re not bracing or holding your breath as much

• movements feel more familiar instead of foreign

Those are early signs your body is learning, not just exercising. Visible strength takes time. That’s normal. But when the work is structured, the nervous system settles first… and everything builds from there.

That’s usually when women think, “Okay. This feels different.”

And that’s when consistency gets easier.

6) What if I’m stiff, inflexible, or feel awkward in yoga?
Perfect. You’re in the right place. Flexibility isn’t the starting point here.

Awareness is.

Most people don’t need to stretch more, they need to learn how to use their body better.

That’s what we’re doing.

7) Will this aggravate my back, hips, or joints? What if I’m injured?
Short answer? No! This isn’t designed to make your back or hips work harder than they already are.

The whole point of this series is to stop your back and hips from compensating.

That’s why movements are taught with:

• options

• pauses

• and cues that respect joints and recovery

Translation: there’s room to adjust. Always.

You’re never asked to override your body just to “keep up.”
That’s not the job here.

Each class includes built-in modifications, so you’re not stuck forcing shapes or guessing what to do if something doesn’t feel right. And if you want a second set of eyes? That’s what the private group is for.

You can ask questions, check alignment, or get support when something feels off, so you’re not left wondering if you’re doing it “wrong.”

However….

If you’re dealing with chronic pain or a more serious injury, this might not be the right entry point, and that’s not a failure. That’s good judgment.

In that case, it’s always best to check in with your doctor or physio first.

Your safety comes first. Always.

This series is here to support your body, not test it.

8) Have another question?
Send me an email to natalia@natalirennie.com

AND IF YOU'RE WONDERING IF THIS IS RIGHT FOR YOUR STAGE, RIGHT NOW?

WHO IS THIS FOR?

✓ You want to build strength without pushing your body into exhaustion, pain, or recovery spirals.

✓ You’re in your 40s (or beyond) and know your body needs more support, not more intensity.

✓ You’re new to yoga or coming back after a break, and want clear guidance instead of guessing your way through classes.

✓ You’re tired of workouts that feel random, rushed, or disconnected from how your body actually works right now.

✓ You want to feel stronger for real life… stairs, carrying things, moving with more ease… not just checking a workout box.

✓ You’re ready for a steady, structured approach that builds strength over time, without needing to “go hard” to make progress.

WHO IS THIS NOT FOR?

✗ You’re looking for a quick fix, a 7-day reset, or something that promises instant results without consistency. This is steady strength, not magic.

✗ You love high-intensity workouts, pushing through soreness, and chasing the burn at all costs. If that’s working for you and your body feels great, keep going.

✗ You want to rush through poses, skip foundations, or treat yoga like a box to check. Fortify40 1.0 is slower on purpose.

✗ You’re not willing to repeat movements or stick with a plan long enough for your body to actually adapt. Strength takes time. There’s no way around that.

✗ You’re hoping someone else can “do the work for you.” This program guides you, supports you, and shows you how… but you still have to show up.

REAL EXPERIENCES FROM INSIDE FORTIFY40 1.0

Not using PayPal? No worries at all.

If you'd prefer to pay by credit card instead, just send me a quick email at natalia@nataliarennie.com and I’ll share a secure payment link with you.

I use Ziina Payment Links - they’re super easy to use and work seamlessly with Apple Pay, Google Pay, or any major credit card.

No apps, no fuss. Just click the link and pay in seconds.

Let me know if you’d like that option, and I’ll get you sorted 💛

**{Prices are in USD. VAT will be added where applicable.}

DISCLAIMER

If you’re brand new to yoga, easing back in after a break, or navigating an injury or health concern, check in with your doctor or physio before starting.

By joining, you’re acknowledging that you know your body best, and you’re participating at your own risk. Natalia Rennie isn’t responsible for your individual experience.

This program is here to support your wellness journey, not to treat, diagnose, or replace medical guidance.

You’re an adult. So trust your gut, listen to your body, and use smart judgment as you move through this work. 💛

CLICK BELOW TO COMPLETE YOUR PURCHASE

You’re not locking yourself into anything weird.
You’re just choosing support over guessing.