Vicky Rawlings, Fit 40+

Vicky Rawlings, Fit 40+ ✨I help women build muscle 💪,define their nutrition blueprint 🍒, + find self-love🧡
✨Define your strength👇

11/26/2025

🎄💪 I’ve been hitting arms hard this week… and there’s a reason!

As we get older, strong arms aren’t just about looking toned — they help us stay independent, protect our joints, and make everyday life easier (yes, even lifting grandkids—or Granddogs 🐾).

That’s why I created Holiday Arm Lift — a 4-week, results-driven program made just for women 40+ who want to strengthen, tone, and feel confident in their arms.

✨ Black Friday Special: Use promo code BLACKFRIDAY to get 50% off!

Holiday Arm Lift: https://my.playbookapp.io/vicky-rawlings/programs/the-holiday-arm-lift/37974

11/25/2025

If you’re over 40 and feel like there’s never enough time to get to the gym… this one’s for you.💪

You can build sculpted, defined arms from home — all you need is a pair of dumbbells and 15 minutes. 💪🏽✨

✨ At-Home Pull Day (Back + Biceps)
• Dumbbell Bent-Over Rows
• Hammer Curls
• Reverse Flys
• Wide Grip Bicep Curls
• Dumbbell Pullovers
• Single-Arm Bicep Curls

PRO TIP:
Don’t be afraid to go heavy — muscle needs resistance to grow, especially for women 40+. If the last few reps aren’t hard, it’s time to level up. 💥

🎉 BLACK FRIDAY ALERT!
My Holiday Arm Lift — a 4-week, results-driven program made just for women like you — drops this Black Friday. Get ready to tighten, tone, and show off your arms just in time for the holiday season! ✨

👉 Follow me for quick, at-home workouts for women 40+ and get ready for the Holiday Arm Lift release!

11/24/2025

If you want tight, toned arms after 40… you’ve gotta train them with intention — and that means PUSH movements.💪

Today we’re hitting triceps, chest, and shoulders → the muscles that give your arms that sculpted look. 💪

🔆Push Day Arm Workout (Gym Version)

• Overhead Shoulder Press
• Incline Dumbbell Chest Press
• Lateral Raises
• Tricep Cable Pushdowns
• Overhead Tricep Extensions

PRO TIP:
Lift as heavy as you can with good form. If the last 2–3 reps don’t feel challenging… it’s not heavy enough. 💪

That’s how we build muscle, boost metabolism, and get those sculpted arms after 40. 💥

CTA:
👉 Follow me for more workouts, protein-packed recipes, and real results for women 40+.

From “hide my arms” to “bring on the sleeveless holiday dress.” 💃✨This is the side-by-side I was scared to share… but I ...
11/23/2025

From “hide my arms” to “bring on the sleeveless holiday dress.” 💃✨

This is the side-by-side I was scared to share… but I know someone needs it. ❤️

I didn’t change my arms with crazy workouts.
I didn’t spend hours in the gym.
And I definitely didn’t wake up one day magically toned.🙄

I lifted smart.
I stayed consistent.
I ate the right foods for my body.
And week by week… the definition came.💪

Women 40+ — your arms are NOT “too far gone.”
You don’t need to be 20. You just need a plan… and a little belief in yourself.💕

If I can do this in my 40s with dumbbells in my home gym…
YOU can too.🔥

➡️ Follow me for the real workouts + the real results.

11/21/2025

Ladies 40+, if your arms aren’t holiday-dress ready… let’s fix that in just 15 minutes! 🎄

This is the exact routine that turned my flabby arms into toned, tight arms — and yes, you can do it at home with dumbbells. 💪

Here’s your 15-minute arm burner:
1️⃣ Bicep Curls
2️⃣ Tricep Kickbacks
3️⃣ Lateral Raises
4️⃣Overhead Arnold Press

💡 Tip: Lift as heavy as you can safely — your arms will thank you later!

Do this 3x a week and watch your sleeves hug in all the right places. 💃

Follow me for more 40+ fitness tips and get your arms holiday-dress ready this week! 🎄💪

not glamorous. not fun. but necessary.today is my mammogram.💕and I’m sharing this because…if me posting it nudges even O...
11/18/2025

not glamorous. not fun. but necessary.

today is my mammogram.💕

and I’m sharing this because…if me posting it nudges even ONE woman to schedule hers..

worth it!💕

take care of you. you matter.

p.s. I’ve got to get these gowns redesigned for us, ladies.💕

11/17/2025

If you’re trying to build your glutes the RIGHT way, this squat variation is a cheat code. 🍑

Elevating the front of your feet shifts the load back so your glutes have to do more of the work.🍑

Simple.🍑
Effective.🍑

Here’s why it works:
🍑Forces your hips to drive back = more flute activation
🍑Takes the pressure off of your quads so the b***y does the lifting
🍑Helps you sit deeper into the squat and keeps your form.

If you’ve been squatting and not feeling it where you should…this move is for you.🍑

***yday

11/13/2025

You know what still works? The basics.

I’ve been doing moves like bicep curls, push-ups, and tricep dips for years — and they’ve shaped my arms more than any trend ever could.💪

The truth is, you don’t need endless workouts to see results… just the right ones done consistently (and the right coach showing you how 😉).

💪 That’s exactly what I built into my 4-Week Arm Workout — short, simple sessions designed for women over 40 who want toned, confident arms without hours in the gym.

👉 Follow me for more classic moves that still work — and get ready, because the Black Friday drop is coming soon!

11/12/2025

Bloating, stiff joints, stubborn weight gain… sound familiar? 👋

Perimenopause can make inflammation sneak up on us — but the good news? You can fight back with food. 💪🍠

This week’s anti-inflammatory spotlight: sweet potatoes — your fall favorite that helps your body feel as good as it tastes.🍠

Follow along each week for simple, real-life tips to beat the bloat, boost energy, and feel your best again. 💛

11/11/2025

This is me at 50…

feeling all the Axl Rose emotions while driving to Whole Foods for my organic tumeric and chia seeds.

Address

Huntingtown, MD

Telephone

+13015364420

Website

https://fitover40.app/

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