Field Notes — Boston
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notes.
Training, nutrition, and hormonal health — written by the coaches in the room. For adults over 40 who want to know what's actually working.
01 / Latest
— 01 / Field Note
8 min read
Cortisol and Belly Fat After 40: The Stress-Fat Connection
Chronic stress raises cortisol, and cortisol drives visceral belly fat. Here's what actually causes it and how to fix it after 40.
May 27, 2026
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— 02 / Field Note
8 min read
Joint Pain and Exercise After 40: Train Around It, Not Through It
Joint pain after 40 doesn't mean you stop training. Learn how to exercise with joint pain over 40 safely, build strength, and keep moving for life.
May 26, 2026
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— 03 / Field Note
7 min read
How Often Should You Work Out at 40+? (The Honest Answer)
How often should you work out at 40+? The real answer isn't 7 days a week. A Boston coach breaks down training frequency, recovery, and what actually works.
May 25, 2026
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— 04 / Field Note
7 min read
Progressive Overload: The One Principle That Actually Changes Your Body
Progressive overload for women is the one principle that actually changes your body after 40. Here is how to add load, track it, and stop spinning your wheels.
May 24, 2026
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— 05 / Field Note
6 min read
Body Recomposition After 40: Lose Fat and Gain Muscle at the Same Time
Body recomposition after 40 lets you lose fat and build muscle at once. Here's the real formula women 40+ use to change their body when the scale won't budge.
May 23, 2026
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— 06 / Field Note
7 min read
Why the Scale Isn't Moving (Even Though You're Doing Everything Right)
Why is the scale not moving even though you train hard and eat clean? After 40 the scale lies. Here are the real reasons and what to track instead.
May 22, 2026
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— 07 / Field Note
7 min read
Sleep and Weight Loss: Why You Can't Out-Train a Bad Night
Sleep and weight loss are directly linked. Poor sleep raises hunger hormones, tanks fat loss by 55%, and no amount of training compensates. Here's the science.
May 21, 2026
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— 08 / Field Note
6 min read
How to Get Toned Arms After 40 (For Real This Time)
Want toned arms after 40? Here's what actually works — and why everything you've been told about arm exercises is half-wrong.
May 20, 2026
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— 09 / Field Note
7 min read
HIIT Training After 40: Is It Still a Good Idea?
HIIT training after 40 can work — but only if you do it right. Here's what the research says, what breaks down, and what actually gets results.
May 19, 2026
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— 010 / Field Note
7 min read
Best Cardio for Women Over 40 (It's Probably Not What You're Doing)
The best cardio for women over 40 isn't what you're doing. Here's what actually works for fat loss, muscle preservation, and long-term health.
May 18, 2026
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— 011 / Field Note
6 min read
Perimenopause and Weight Gain: What's Really Going On
Perimenopause weight gain is driven by hormonal shifts, not willpower failures. Here's what's actually causing it and what training approach works.
May 17, 2026
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— 012 / Field Note
7 min read
Intermittent Fasting After 40: Does It Actually Work for Women?
Intermittent fasting for women over 40 isn't simple. Before you skip breakfast, learn what it does to your hormones, muscle, and metabolism.
May 16, 2026
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— 013 / Field Note
7 min read
How to Lose Belly Fat After 40 (Without Starving Yourself)
Belly fat after 40 isn't just about diet and exercise. Here's the real reason it's there and what actually gets rid of it without crash diets or endless cardio.
May 15, 2026
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— 014 / Field Note
7 min read
Creatine for Women Over 40: What Nobody Is Telling You
Creatine for women over 40 is one of the most studied supplements available. Here's what it actually does, why it matters after 40, and how to take it.
May 14, 2026
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— 015 / Field Note
7 min read
How Much Protein Do Women Over 40 Actually Need?
Most women over 40 eat half the protein they need. Here's the real target, the best sources, and how to hit it every single day.
May 13, 2026
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— 016 / Field Note
6 min read
How to Boost Metabolism After 40 (The Real Answer)
The metabolism slowdown after 40 is real — but it's not what you think, and it's not inevitable. Here's what actually moves the needle.
May 12, 2026
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— 017 / Field Note
8 min read
Muscle Loss After 40: What's Actually Happening and What to Do
After 40, you lose 3–5% of muscle mass per decade without training. Here's what causes it, what doesn't work, and what actually stops it.
May 11, 2026
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— 018 / Field Note
9 min read
6-Week Body Transformation: What It Actually Takes
Not a crash diet. Not cardio until you hate yourself. A real 6-week transformation requires three things — and only one gym near Boston is doing all three.
May 10, 2026
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— 019 / Field Note
6 min read
Foam Rolling Benefits: The Foreplay Your Muscles Deserve
Foam rolling isn't torture equipment. It's self-massage that keeps your 40+ body training hard without breaking down. Here's how it actually works.
May 9, 2026
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— 020 / Field Note
8 min read
100 Excuses Not to Exercise (And Why None of Them Are Valid)
You've heard them all. You've probably used a few. Here are 100 excuses people use to avoid the gym — and the honest answer to every single one.
May 8, 2026
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— 021 / Field Note
10 min read
Hormones, Energy, and Why Your Body Feels Different After 40
If you're over 40 and your body feels different — harder to lose weight, poor sleep, low energy — it's not in your head. Coach Dre explains what's actually happening hormonally and the three levers that change everything.
April 28, 2026
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— 022 / Field Note
11 min read
The Supplements Women Over 40 Actually Need
The supplement industry makes billions selling women over 40 things that don't work. Coach Dre breaks down the 4 supplements that are worth your money — and the ones you can stop buying today.
April 21, 2026
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— 023 / Field Note
10 min read
How to Build a Plate for Fat Loss (The Nutrition Guide for Women Over 40)
Women over 40 who eat clean and still can't lose weight usually have a portion problem, not a food quality problem. Coach Dre breaks down the exact plate structure that drives fat loss without cutting out food groups.
April 14, 2026
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— 024 / Field Note
10 min read
Strength Training for Women Over 40: The 5 Lifts That Actually Change Your Body
Women over 40 who skip lifting are leaving results on the table. Here are the 5 strength movements that rebuild muscle, speed up metabolism, and change your body — explained by Coach Dre at The F.I.T.T. PIT in Boston.
April 7, 2026
Read →02 / The Dispatch
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