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TRANSFORM
Let's Talk... BIO TRANSFROM
Here's the breakdown of BIO TRANSFORM Weeks 1-4 (weeks 9-12 if you started at BUILD) and how we are going to be stepping into our power for the next 4 weeks.
Step Into Your Strength & Own Your Progress
BIO Transform is for women over 40 who are ready to feel strong, capable, and in control of their bodies—without extreme workouts, impossible diets, or the frustration of doing it alone.
Whether you’ve been on the programme for weeks or you’re just getting started, this 4-week program is designed to help you build strength, improve endurance, and feel more confident in your body than ever before.
No prior experience needed—just a commitment to showing up for yourself.
WHAT TO EXPECT IN BIO TRANSFORM
Strength & Endurance Training That Works For You:
You don’t need to be “fit” to start—you just need to start. Whether you’re a beginner or have been training for years, these workouts are designed to challenge you at your own level, with progressions that meet you where you are.
Mindset & Confidence Building:
Getting stronger isn’t just about the workouts—it’s about believing in yourself. We’ll focus on breaking through mental blocks, building resilience, and feeling more in control of your body and fitness journey.
Progress Tracking & Celebration:
This isn’t about the scale—this is about real progress. Strength, stamina, flexibility, and mindset all play a role in your transformation, and we’ll track them in a way that makes sense for you.
Real, Sustainable Nutrition:
No fad diets, no unrealistic restrictions—just practical nutrition that fuels your body and fits into your real life. Whether you need better meal planning strategies or a refresh on what works best for midlife health, we’ll make sure you feel nourished and energized.
Support & Community:
You’re never doing this alone. BIO Transform is built around a community of like-minded women, all working toward the same goal: feeling stronger, healthier, and more empowered at every stage of life.
Feel Strong. Feel Confident. Feel Empowered.
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✔️ Women over 40 who want to feel strong, confident, and in control of their fitness.
✔️ Anyone who’s new to strength training and wants an effective, realistic plan.
✔️ Those who have trained before but want structure, motivation, and progress tracking.
✔️ Women who are tired of quick fixes and want real, sustainable results.
No prior experience needed—just a commitment to YOU.
WHAT MAKES BIO TRANSFORM DIFFERENT?
No burnout. No overwhelm. This isn’t about extreme workouts that leave you exhausted—it’s about training smarter, not harder.
No punishing routines or unrealistic diets. You don’t need to cut out everything you love or follow impossible rules to feel stronger and healthier.
You’re in control. This program is designed to help you feel confident in your body, not frustrated by it.
You don’t need to “catch up” or have started earlier. Jump in now, exactly where you are—you’ll get everything you need to start strong and keep going.
This is YOUR time. Your transformation, your pace, your next step toward feeling like the strongest, healthiest version of YOU
Ready? Let's do this.
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BIO TRANSFORM
Mastery And Momentum
Focus: Mastering strength, flexibility, and mindset.
What You’ll Do: Combine strength, flexibility, and advanced techniques for total-body transformation. Celebrate progress and refine your skills.
Mindset: “Finish strong, stay empowered.” Embrace your new strength and confidence.
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What Will I Get?
A Program for Women Over 40
Fitness and nutrition tailored to your changing body.
Expert-Led Workouts
Strength and flexibility routines to fit your schedule.
Nutrition Made Simple
Easy, delicious recipes that fuel transformation.
Mindset Focus
Weekly themes to help you stay consistent and empowered.
Exclusive Community
Connect with women just like you for support and motivation.
NEWYEARBIO
✨ Use this code to get 20% off 3 monthly subscription periods ✨
NEWYEARBIO10
✨ Use this code to get 10% off 3 quarterly subscription periods ✨
NEWYEARBIO5
✨ Use this code to get 5% off 3 annual subscription periods ✨
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Your workouts, planned for you.
Workout schedule curated with the midlife woman in mind.. check out what we have lined up!
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RECIPE PACKS
Meat-based and plant-based recipe packs, plus access to a library of 180+ recipes!
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Are you ready to take back your life and find YOU again!
Here is how you can lose weight, reduce your menopause symptoms and feel fabulous with workouts that are just 15 minutes!
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Pricing Plans To Suit You
Every plan starts with a 7-day trial. Enjoy your membership by clicking on the plan that suits you best.
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£15.99
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Testimonials
I have a whole new mindset since finding Cara Metz the menopausal fitness master, motivator who leaves you wanting more with her realness and amazing 15 min workouts !!!!! 
Susan Marie
Subscriber
What can I say. Cara Metz truly understands her tribe and approaches us all as individuals at the same time. This makes a huge difference when you feel so understood and supported, gives you a lift.
The group of women here, worldwide, are incredible. We all have our own ups and downs and the reward of being here is feeling genuinely cared for.
I lost my way about 18 months ago and briefly left the group feeling quite lost. It soon became apparent that I was menopausal and that Cara Metz was exactly what I needed! I rejoined and am a very happy woman for it, thank you to every single member.
Nadine Pruce
subscriber
How can one sum up Cara?
Well life is like a train ride, we will meet many new passengers on our journey, but the inspiration, encouragement , friendships and support that you experience on this train ride with Cara Metz will make an everlasting impact on you! You will learn to give yourself grace, to get up and move, to make healthier eating choices, to embrace menopause instead of feeling frustrated and trying to run from it because you can’t !!! You will learn to love yourself just as you are… you be you 
Mary Pritchett Gueldenzopf
subscriber
Cara fitness has taught me how to understand the changes due to menopause and learn to love my body again through realistic fitness classes that have made an incredible difference. Meditation, that has helped me not to feel like I'm losing my mind . Cara has given you a sense of normality which is definitely needed at this time in our lives and she's created a community of women who are all going through these daily challenges and are incredibly supportive on the good days and the bad. In a nutshell, Cara fitness is just simply addictive.
Claire Leadbeater
Subscriber
Cara has redefined what it means to workout after 50. I feel energized and motivated again because of Cara and the community.
Cheryl Corley Strom
subscriber
Cara is encouraging, empathetic and kind. So happy to have found her app. It’s like having my own little personal trainer in my iPad. I actually look forward to working out now as the 15 minute workouts are manageable and worthwhile. There is so much content available and the programs are well structured. I feel committed, motivated and strong and I am excited to see my progress!! Thankyou Cara fitness!
Tiff Wall
subscriber
A message from me, Cara, to you.
'Surely 15 minutes is not enough, what else do you do?'
This is the question I get all the time. It works because it allows you to stay consistent. All the time you put too much pressure on yourself to workout, you find it difficult to stay consistent because you tend to stop when life throws a curve ball your way!
AND LIFE ALWAYS THROWS CURVE BALLS!
Having the mantra 'it is just 15 minutes' let's you know it will be over before you know it! Therefore allowing a sustainable workout lifestyle to be born. We work on mindset and nutrition for women over 40 too and this will all become clear once you become part of the Cara Fitness family.
Your Best You is Right Here
Now is the time to put yourself first!
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