💪 UNSHAKABLE STRENGTH
You’ve already been through so much and here you are.
Still showing up.
Still moving forward.
Still becoming more powerful than you even realise.
We need to pause to recognise the incredible resilience that’s been there all along.
Your strength isn’t just physical it’s emotional, mental, hormonal, and hard-earned.
And now, it’s time to own it.
You’ve shown up to workouts. You’ve navigated the challenges of midlife, menopause, and everything in between.
Now it’s time to build on that foundation and rise even higher.
This mini guide includes:
✨ Confidence-boosting exercises to challenge your limits
🧘♀️ Power poses to embody physical and emotional strength
📝 Journaling prompts to reflect on the battles you’ve already won
🔥 A mindset shift that helps you see just how far you’ve come
Because the hormonal chaos of menopause doesn’t make you weaker.
It shows you what you’re truly made of.
Use these journaling prompts to remind yourself what you’ve already overcome:
One challenge I never thought I’d get through but did:
A version of me that I’m proud to have evolved from:
What my body has carried me through emotionally:
Now, let’s acknowledge the different forms of strength you possess:
Physical resilience (ways your body has recovered or adapted):
Emotional resilience (difficult emotions you've moved through):
Mental resilience (challenges you've problem-solved):
Relational resilience (how you've navigated changes in relationships):
Pick 1–2 workouts this week that challenge you to go just a little further one more rep, a longer hold, or a faster finish.
Pair it with a power pose to activate confidence and control.
Stand tall. Own your space. You’ve earned it.
Each morning, repeat this affirmation:
🗣 “I am resilient. I am powerful. I am still becoming.”
Say it before a workout. Say it when self-doubt creeps in. Say it until you believe it.
A strong body. A strong mind. A strong heart.
That’s what will carry you through this next chapter and beyond.
🎁 Download your FREE Resilience & Strength Mini Guide now
✨ Plus get 7 days free + 20% off inside the Cara Fitness App with code CARA20
If this guide lit a spark in you, join us for Embrace & Empower, our 8-week plan designed to help you fall in love with your body like never before.
With real-time workouts, mindset shifts, and a community of women just like you it’s your next step toward strength, confidence, and freedom.
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Here's what they have to say about their Cara Fitness journey:
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
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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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