CLICK HERE to get the Hourglass Body Blueprint Valued Over $1500 for FREE

Blog

Uncategorized

She ate rice and potatoes and lost 19 lbs. & 25 inches

“I can’t believe that I can eat all the food and I still lost weight. I don’t feel guilty eating rice or potatoes. I am eating 3 meals a day instead of fasting for half of the day and it is just a game changer…. it’s a lifestyle change

August 23, 2024 No Comments

Fat Loss

How to know you are losing body fat

If you want to lose body fat and build an hourglass body, then the scale is not going to tell you the entire picture when it comes to measuring your progress.

June 3, 2024 No Comments

Uncategorized

How to optimize your metabolism over 40

It’s no secret that what used to work for losing weight in your 20’s or even 30’s, is no longer effective into your 40’s and beyond.Many women face that frustration and often compensate by doing more and more… and it’s not just about restrictive dieting -—they’re doing HIIT or bootcamp

May 31, 2024 No Comments

Unlock the Secrets to create a Sculpted Hourglass Figure:

No Endless Cardio, No Food Restriction. Just Proven Steps to a Stunning Transformation! Get over $1500 worth of FREE gifts NOW!

Let Me Ask You A Question…
Are You A Woman that struggles with any of these symptoms?

Gained 10 + lbs. of fat mostly in belly area
Have yo-yo dieted most of your life
Feel tired all the time
Hard time falling / staying asleep
Mood swings / feel irritable
No matter what you try, you can’t lose weight.

Frustrated because you don’t know how to exercise or eat
You lack motivation / have low energy
Believe that cardio is the only way to lose fat
You would do anything to feel confident in your body
You feel carbs is the enemy
You want to fit into your favorite jeans again

If you are suffering from any of these or more… IT’S NOT YOUR FAULT!
You will get into the best shape of your life when you follow a program that is specifically designed for you!

Losing weight, burning belly fat and getting into shape is not only a super exciting goal, it’s actually attainable! Even if you believe you’ve tried everything in the past, what will make your results possible is a customized and fully personalized approach to create a lasting and sustainable transformation.

We will approach your body transformation journey through my RESTORE, LEAN OUT and SUSTAIN 1:1 coaching program. After helping so many women go through the Program, find out what this program can bring to you by exploring our 1:1 coaching program page.

Client Success

I initially reached out to Sara in the hope to lose some weight and tone up in a healthy way, without crash dieting. What I ended up getting out of Sara’s program was so much more. I’ve not only learned a ton about how to properly take care of and nourish my body, but my energy levels also are so much higher, my brain fog has disappeared and I feel overall so much more productive and healthy. I used to have extremely low energy levels and was always tired. What I didn’t realize was how much of a holistic change this program would have on me and my life. I’ve seen great changes physically as well but the biggest thing I’ve gotten out of working with Sara is the energetic changes I’ve had.

I have always been a healthy person going to the gym, walking my dogs and then I got pregnant with my daughter 16 years ago. I struggled with losing the baby weight, then a year later I got pregnant with my son. I have tried several different weight loss programs, the portion container, 2B mindset and nothing seemed to work. I noticed Sara’s results on Instagram and had to reach out . I’ve been following the Nutrition protocol, daily exercises for 4 months now and I have lost a total of 22.5 pounds and 23 inches. At the age of 52 I had to do some thing and I feel fantastic!!!

Since the birth of my son, 13 years ago, I struggled with reaching my fitness goals. I did random workouts and ate healthy for the most part, however, never saw any changes in my body. Putting in work and not seeing results it so discouraging. I started working with Sara in the beginning of 2022 and boy do I SEE results now!!! I’ve lost 10 lbs. but more then that, I see an extreme change in my body. Sara explained to me why I wasn’t seeing results and with her coaching and consistent encouragement, I am well on my way to looking and feeling better. Everything has improved, including my sleep. Sara is dedicated and so knowledgeable and keeps me motivated. I am now, at almost 50, in the best shape I’ve ever been thanks to my coach.

Sara offers you a realistic and sustainable life changing approach to a healthier and stronger you. I love that she’s been there and she knows that feeling of knowing your not your best self. Through her own experience she knows what tools and advice to give to help you push yourself towards your goals to be a better you. We all have ups and downs, good days and bad days but she teaches you to embrace those moments, learn from it and move on. It’s about the journey and I love that! Thank you for all you have taught me , you truly are an inspiration and I’m excited to continue to grow with you coaching me❤️ Lift like a BOSS!

Previous

Next

My Bold Promise To You..

I help regular women (like you!) burn fat, lose weight and get shapely without hours of cardio or restrictive eating.

Losing weight, burning belly fat and getting into shape is not only a super exciting goal, it’s actually attainable! Even if you believe you’ve tried everything in the past, what will make your results possible is a customized and fully personalized approach to create a lasting and sustainable transformation.

We will approach your body transformation journey through my RESTORE, LEAN OUT and SUSTAIN 1:1 coaching program. After helping so many women go through the Program, the program will offer you an approach that is sustainable and will teach you complete lifestyle integration so you feel capable of keeping your results forever. No more yo-yo dieting only long lasting results!

Get all my nutrition and fitness tips sent directly to your mailbox.

Every week we show you how to look younger, move better, and live longer!

sara_frenza

Women's Online Fat loss Coach Helping women over 40 slim down & tone up. Lost 50 lbs.: Now helped 100's of women lose 10- 50 lbs. & build hourglass body 👇Free Blueprint ⬇️ stan.store/SaraFrenza

You will finally make progress if you start doing

You will finally make progress if you start doing this 👇

❌ 1. Prioritizing Cardio Over Weights
I get it—you love the energy of group fitness and keeping that heart rate up. But if your goal is to change your body’s shape, weight training is the way forward. Group classes are great for cardio, but they often don’t provide the level of resistance needed to help you lose body fat and get toned.

These types of moderate intensity workouts can increase cortisol levels and if you are a woman over 40, we want to avoid raising cortisol as our hormones are decreasing. Raised cortisol levels can prevent the body from losing body fat.

✅ Prioritize weight training 3-5 times a week to shape and define your body. It’s the best way to boost your metabolism, lose body fat and improve body composition!

❌ 2. No Structured Plan
Stop doing random workouts with no clear focus as you may be thinking variety will bring you results. Without a plan tailored to your unique body and goals, progress is hard to measure.

✅ Follow a structured strength training plan designed for you—not the masses. Focus on progressive overload training to build muscle in the right places, helping you achieve that hourglass shape.

❌ 3. Only Moving During Workouts
If you’re doing intense workouts but are mostly sedentary the rest of the day, you’re still considered inactive.

✅ Walk more! Aim for 8-10k steps daily to boost your daily calorie burn and support fat loss. This will also help lower cortisol levels which is necessary for women going through perimenopause and menopause.

Follow for more Fat loss tips.

✨ Sample Meals to hit 160 grams of protein per d

✨ Sample Meals to hit 160 grams of protein per day 👇

Comment “Recipe Book” 👇 to grab my recipe book with this recipe lineup and 70+ more high-protein meals that make hitting your protein target easy! 🥞🍽️💪

🍫 Breakfast - Protein Tiramisu

- 50g Chocolate Flourish Pancake Mix
- 1/4 cup water
- 147g 0% Greek Yogurt
- 17g Triple Rich Chocolate Diesel Protein Powder (use discount code FRENZA20)
- 30g light cream cheese
- 1/2 cup espresso coffee
- 1 tsp unsweetened cocoa powder

➡️ 400 Calories, 50g protein

🥒 Lunch - 4 Zucchini Fritters + 193g raspberries

- oats, cottage cheese, egg, parmesan, shredded zucchini (full recipe in my recipe book!)

➡️444 Calories, 30g protein

🌮 Dinner - Beef Enchilada Casserole

- 139g cooked extra lean ground beef
- 80g cooked quinoa
- 43g black beans
- 56g 0% Greek Yogurt
- 60ml red enchilada sauce
- 8g cheddar cheese
- 1 cup sliced green onions
- 1/2 cup sliced jalapeños
- 4g taco seasoning (DIY or store-bought)
- 1-2 sprays avocado oil

➡️575 Calories, 59g protein

🍫 Snack

- Copy Cat Turtle Bark + 60g banana

➡️ 281 Calories, 21g protein

Adjust any of these recipes to hit your own calorie and protein targets! 🙌

Comment “Recipe Book” to get started!

✨ Want an easy way to up your protein intake for

✨ Want an easy way to up your protein intake for the day? Try a protein-packed snack! ✨

How much protein should you be consuming? You want to aim for 1 gram per 1 lbs. of body weight or ideal body weight.

IExample, if you’re a woman who weighs around 160 lbs and your goal weight is 140 lbs, aim for about 140 grams of protein per day.

An easy way to get there? Make sure you’re adding protein to all your meals and snacks! 💪

Here are some delicious snack ideas to help you reach your protein goals:
1️⃣ Biscoff Protein Balls – satisfy that sweet craving while fueling your muscles
2️⃣ Pecan Pie Dip – perfect for a fall-inspired treat that’s high in protein
3️⃣ Chocolate Peanut Butter Yogurt – creamy, dreamy, and packed with protein
4️⃣ Buffalo Chicken Dip – savory and satisfying with a protein punch

✨ Want even more ideas?

Comment "Recipe Book" below, and I’ll send you my Protein-Packed Recipe Book with 20 high-protein snack recipes including the ones mentioned above! 🥜🍫🍗

Making sure you hit that protein goal can be simple and delicious!

#ProteinGoals #HighProteinSnacks #WomenOver40

Comment “Recipe Book” to get my protein packed

Comment “Recipe Book” to get my protein packed recipe book with over 75+ delicious recipes you and your family will love.

✨ Crispy Chicken Spring Rolls Recipe ✨

Love spring rolls? These homemade air fryer chicken spring rolls are lighter, healthier, and just as crispy! Perfect for a guilt-free appetizer or snack that doesn’t sacrifice flavor. 🍗🥬

🌿 Ingredients (Makes 12 Rolls):

- 226g mushrooms
- 1 tsp avocado oil
- 400g coleslaw mix
- 900g extra lean ground chicken
- 2 tbsp rice vinegar
- 2 tbsp soy sauce
- 100g green onions
- 12 spring roll wrappers
- 1 tsp cornstarch (for thickening)
- Cornstarch mixed with water, slurry for sealing
- Avocado oil spray (for air frying)

🥢 Instructions:

1. Sauté garlic in avocado oil, add mushrooms, and brown for ~5 mins.
2. Add ground chicken with salt & pepper, cook until mostly done.
3. Stir in coleslaw mix, green onions, soy sauce, & rice vinegar. Cook until veggies soften.
4. Sprinkle cornstarch, cook until thickened & let filling cool completely.
5. Wrap & seal rolls with cornstarch slurry, spray with oil, and air fry at 380°F for 8-10 mins.

🍽 Nutrition per Roll:

- 153 calories
- 15 g protein
- 9 g Carbs
- 6 g Fats
Serve with a side of veggies for a balanced meal! 🥒🥕

💡 Why You’ll Love It:

- So Crispy: Air-fried perfection without the grease.
- High Protein & Low Calorie: Great for a filling, healthy snack or meal.
- Serve with veggies for a satisfying meal.

🙌 These spring rolls were a hit at my house!

Want more high protein recipes like this?

Comment “Recipe Book” to get my protein packed recipe book with over 75+ delicious recipes you and your family will love.

#AirFryerRecipes #HealthySnacks #HighProtein

Don’t make the same mistakes I did! 👇✨

1️⃣ I stopped guessing with my diet.
No more hoping I was eating the right amount for fat loss. I started tracking my food and followed a meal plan that helped me hit the right calories and macros I needed to lose fat. 🥗📲 Knowing exactly what I was eating meant I could make changes with confidence, and that consistency brought the results!

2️⃣ I stopped doing random workouts.
No more bouncing around Instagram or YouTube workouts! I committed to a structured program with progressive overload training, working out 4-5 times a week. 💪 Each session helped me build muscle, which boosted my metabolism and made fat loss easier. Building muscle needs a plan, and this one worked wonders! 🔥

3️⃣ I cut back on weekend drinks.
For years, weekends meant wine or cocktails, but I noticed it triggered overeating and slowed my progress. 🍷 Cutting back helped me stay focused, sped up my fat loss, and I felt more in control of my food choices.

4️⃣ I stopped fearing carbs.
I used to avoid carbs, but carbs are actually our body’s preferred energy source! 🍞💪 Plus, they help lower cortisol levels, which is especially important for women over 40 in perimenopause. Adding the right carbs fueled my workouts, kept my energy high, and made it easier to stay on track, all while supporting hormone balance.

5️⃣ I upgraded my breakfast.
I swapped out my old toast and peanut butter for a high-protein breakfast with at least 30g of protein. 🍳🥓 This kept me full and satisfied, stopped those mid-morning cravings, and set me up for a successful day to reach my protein goals.

👉 If you’re ready to stop guessing with your nutrition and want to learn how to track your food, hit the right calories, and balance macros to lose weight, comment "Food Tracking" below, and I’ll send you my FREE guide!

Hope this helps.

Follow @sara_frenza for more tips!

🌟 Meet Melissa! 🌟 @tofano_m is a powerhouse

🌟 Meet Melissa! 🌟

@tofano_m is a powerhouse: a full-time professional, a business owner, and a dedicated mom.

Despite her packed schedule, she committed to making time for her health and fitness.

She joined our program not for restrictive dieting but for something truly sustainable—something that lets her enjoy life, dine out, and celebrate with friends and family all while reaching her goals.

Melissa wanted a program that fit into her busy life, not one that made her feel deprived. That’s why we sourced recipes she could prepare quickly, grab, and go, fitting seamlessly into her demanding days. But also foods that she loved to eat.

She was able to enjoy the journey that helped her lose 26 inches!

💪 What truly sets our program apart is this: while other plans may help you lose weight, few teach you how to keep it off and live fully.

I often hear, “I could have kept the weight off if I stayed on that rigid plan forever. " Who wants to eat chicken and asparagus or no carbs for life? And you shouldn’t have to.

At Frenza Fit, our approach goes beyond just reaching your goals.

We prioritize the journey after fat loss.

This is where most programs stop, but we go further with our third phase: SUSTAIN.

In SUSTAIN, we guide you to live a lifestyle you love while keeping your results. This phase is all about understanding your body, tuning in to your needs, and building healthy habits that last a lifetime.

Our mission? To empower you to be self-reliant.

We want you to manage your health, fitness, and nutrition on your terms.

Imagine living a full, vibrant life—vacations, family dinners, and celebrations—all without the fear of undoing your hard work.

We don’t make you a prisoner to the process; instead, we teach you to _create_ a process that fits your life.

And that is exactly what we helped Melissa do.

🚨 There’s working out, and then there’s wor

🚨 There’s working out, and then there’s working out strategically!

You can go to the gym or lift weights at home—but are you lifting in a way that actually drives your body to make changes?

I talk to so many women who’ve been “strength training” for years, lifting the same weights for way too long.

Sure, those weights might have been effective in the beginning, but as you get stronger, your muscles need more challenge to grow.

This is where progressive overload training comes in! 💥

It’s the gradual increase in weight, reps, or intensity over time, pushing your muscles to adapt and grow.

With the right guidance, progressive overload transforms your strength, metabolism, muscle tone and your body.

Want to give it a try?

‌

💪 Comment “WORKOUT” below, and I’ll send you my 6-week progressive overload training program—for FREE!

Start lifting strategically!

🚨 Comment “Weekly meal plan” and I’ll sen

🚨 Comment “Weekly meal plan” and I’ll send you a 14-day protein-packed meal plan with recipes and a grocery list! 🥳

🥩 Each meal has a minimum of 30 grams of protein to keep you on track. 💪

Here are my 4 go-to breakfasts when I’m focused on dropping body fat: ⬇️🍳

🍓 Strawberry Protein Cheesecake
🥪 Ham and Cheese Breakfast Sandwich
🍞 French Toast
🥔 Breakfast Hash

The 14-day plan includes not just breakfast, but lunch, dinner, and snacks, too! 🥗🍲🍴

Protein-packed meals are key for fat loss! 🏋️‍♀️

Starting your day with a high-protein breakfast will keep you full, satisfied, and help you preserve muscle mass, ensuring you're losing body fat—not muscle. 🔥

👙 Say hello to your lean hourglass body! 💃🎉

For years, I struggled with belly fat. I gained 4

For years, I struggled with belly fat.

I gained 40 lbs. with each of my pregnancies and tried multiple diets to lose it. Even if I managed to drop some weight, the belly fat was still there.

The reason is because I was losing muscle when I was losing weight so my body fat % was still quite high.

It felt like I’d tried everything, but nothing seemed to work—until I focused on these 4 things that finally made a difference in helping me lose 50 lbs. and getting rid of the excessive belly fat:

1️⃣ Strength Training to Build Muscle – I made lifting weights a priority, which not only helped me build lean muscle but also boosted my metabolism, making fat loss more effective.

2️⃣ Eating 1 Gram of Protein per Pound of Ideal Body Weight – I aimed for this daily to make sure I wasn’t losing muscle along with fat. It kept me full, supported muscle recovery, and helped me maintain a toned look.

3️⃣ Getting Adequate Sleep – I started prioritizing rest, aiming for 7-8 hours each night. Sleep is crucial for hormone balance and recovery, and it made a noticeable difference in my energy levels and fat loss progress.

4️⃣ Consistency with Tracking My Food – I stayed on track by logging my meals regularly. This helped me understand what I was eating and make the adjustments needed to reach my goals without feeling deprived.

➡️ Want to kickstart your fat loss journey? Comment "cheat sheet" below to get my free Fat Loss Cheat Sheet for Women Over 40! 📄✨

Load More Follow on Instagram