What Your 12-Week Transformation Includes
This is not about extreme diets or exhausting workouts. It is a personalised approach that combines training, nutrition, dance, mindset and habit coaching to help you create lasting change.
❖ Personalised strength training
❖ Realistic nutrition guidance
❖ Dance-based cardio for energy and consistency
❖ Mindset and healthy habit coaching
❖ Home, outdoor or gym options
❖ Ongoing support and progress tracking
Designed for women aged 40+ who want to lose body fat, build strength, improve their nutrition and feel confident again.
Strength Training — Built Around You
Your training plan is designed around your current fitness level, goals, lifestyle and available equipment.
❖ Strength and toning workouts
❖ Home, outdoor or gym options
❖ Beginner-friendly progression
❖ Functional movement and mobility
❖ Sustainable long-term results
Every plan is personalised to help you build strength, improve energy and feel more capable in everyday life.
Dance Fitness — Move With Confidence
Dance-based cardio is included in the 12-week programme to help movement feel enjoyable, energising and sustainable.
It supports your fitness while helping you improve coordination, confidence and overall energy.
❖ Fun and energising cardio
❖ Improved coordination and mobility
❖ Better mood and energy
❖ Greater confidence through movement
❖ More consistency with exercise
You do not need dance experience. The sessions are designed to help you move at your own level and enjoy becoming more active.
Balanced Nutrition — Simple & Realistic
Healthy eating should support your lifestyle, not control it.
Nutrition is included in the 12-week programme to help you improve energy, support fat loss and build sustainable habits without restriction, guilt or complicated meal rules.
❖ No restrictive diets
❖ Real food for real life
❖ Flexible nutrition strategies
❖ Support with portions and balanced meals
❖ Sustainable healthy habits
You will receive practical guidance designed around your preferences, routine and goals.
Mindset & Healthy Lifestyle Support
Lasting transformation is not only physical.
It is built through the habits, routines and decisions you repeat every day.
Mindset and habit coaching are included in the 12-week programme to help you stay consistent, build confidence and create routines that fit real life.
❖ Build sustainable healthy habits
❖ Improve consistency and motivation
❖ Create realistic daily routines
❖ Develop confidence and self-discipline
❖ Stay consistent without burnout
You will receive practical support to help you keep moving forward, even when motivation changes.
Why Women 40+ Choose My Approach
Most women over 40 do not need another extreme workout plan or restrictive diet.
They need a realistic approach that works with their body, energy, lifestyle and responsibilities.
My 12-week programme combines personalised training, balanced nutrition, dance-based cardio, mindset coaching and sustainable habit change in one complete transformation.
What Makes This Different
❖ Designed specifically for women aged 40+
❖ Combines fitness, nutrition, dance and mindset
❖ Personalised around your goals and lifestyle
❖ Focused on strength, energy and confidence
❖ Built for real life — not perfection
❖ Includes coaching support and progress tracking
The goal is not a temporary fix. It is to help you create a stronger, healthier and more confident lifestyle you can maintain.
💫About Me — Maria Delgado
I’m Maria Delgado — a qualified Personal Trainer, Fitness Instructor, Dance Instructor and Nutritionist.
Since 2016, I’ve helped women build strength, improve energy and create healthier lifestyles through realistic, sustainable coaching.
My approach combines personalised training, balanced nutrition, dance-based cardio, mindset support and healthy habit development for women aged 40+.
I understand that many women feel frustrated by low energy, reduced confidence and routines that no longer fit their body or lifestyle.
My goal is to help you feel stronger, healthier and more confident through an approach designed for real life.
Real Women. Real Lifestyle Changes.
💕 — Ana, 42
The combination of mindset, nutrition, and movement helped me stay consistent without feeling overwhelmed.
🌷 — Sofia, 34
I finally found a routine I can actually maintain. I feel stronger, more energized, and more confident in my body again.
☀️ — Catarina, 38
I love how flexible the workouts are. I can train at home or outdoors and still see progress.
12-Week Healthy Lifestyle Transformation
A personalised coaching programme designed to help women aged 40+ lose body fat, build strength, improve energy and create healthy habits that last.
The programme brings training, nutrition, dance, mindset, assessments, coaching support and progress tracking into one structured approach designed for real life.
❖ Personalised strength-training plan
❖ Balanced, realistic nutrition guidance
❖ Dance-based cardio and enjoyable movement
❖ Mindset and healthy habit coaching
❖ Initial assessments and progress tracking
❖ Weekly coaching support and accountability
❖ Flexible routines for home, outdoors or the gym.
This is not a collection of separate plans. It is one complete 12-week transformation built around your goals, lifestyle and current fitness level.
Frequently Asked Questions
💬Do I need equipment? Not at all! Every session can be done with your bodyweight — anywhere you feel comfortable. You’ll get stronger, fitter, and more confident using simple movements that work for you.
💬What if I haven’t worked out in a long time? That’s totally okay! Most women I work with start right there. My 12-week plan meets you where you are — no judgment, just progress.
💬Can I do this if I have a busy schedule? Absolutely! All workouts are short, flexible, and designed for busy women. Even 30 minutes, 3 times a week can create amazing change.
💬What happens after the 12 weeks? You’ll have the tools, strength, and confidence to keep going — and you can stay connected with me for ongoing support.
💬Do I have to train with you in person? Nope! You can train from home, outdoors, or anywhere — I’ll guide you online with personalized feedback.
Ready to Feel Stronger,
Healthier and More Confident Again?
You do not have to figure everything out alone.
During your free 30-minute consultation, we will talk about your goals, current challenges and whether the 12-Week Healthy Lifestyle
Transformation is the right next step for you.
No pressure. No obligation.
Just a clear conversation about what support would suit you best.
