I Help Women Over 40 Transform Their Bodies and Health — Without Extreme Diets or Endless Cardio

The hormone-smart approach that rebuilds your strength, fires up your metabolism, and restores confidence — even when nothing else has worked

Finally, a method designed for your body now, not the body you had 22 years ago.

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Your Body Didn’t Break Overnight — It Just Needs a Different Approach

I help women over 40 navigate stubborn weight gain, low energy, and cravings with a smarter, hormone-aware approach — without extreme diets or exhausting workouts.

This Is For You If…

  • You’re in Mid-life and weight loss feels impossible!
  • You’re doing the ‘right’ things but still not seeing results!
  • You have more belly fat than you’ve ever had in your life!
  • You have no energy, no libido, and the THOUGHT of working out is exhausting
  • Your labs say you’re ‘normal’ but you don’t feel like yourself
  • You’re frustrated, overwhelmed and totally confused on how to change your body in this phase of life.

My Journey

I’m Shondelle — most people call me Coach. My career in fitness spans over three decades and began after graduating from Columbia University and earning a master’s degree in Sports Medicine from the University of Miami.

In 2006, I opened and operated Synergize Fitness and Performance (later CrossFit 954), where for 17 years I coached thousands of men and women to transform their bodies, health, and confidence.

I also competed in CrossFit at a high level, ranking among the top women in my age group worldwide in my 40s. What worked then no longer works the same at 51, as I now navigate perimenopause myself — a humbling and eye-opening shift that reshaped how I coach.

Today, I specialize in helping women over 50 train smarter, support their hormones and metabolism, and build sustainable habits that work in this season of life — without extremes, burnout, or outdated rules.

My Approach

I believe real transformation happens when we stop fighting the body and start working with it — especially after 40. My approach is rooted in science, experience, and sustainability, not quick fixes or extremes.

I focus on strength training that supports muscle, joints, and metabolism; nutrition that stabilizes blood sugar and hormones rather than restricts; and habits that honor recovery, sleep, stress management, and real life.

I don’t believe in perfection or punishment — I believe in consistency, education, and structure that evolves as the body does. By integrating training, nutrition, mindset, recovery, and self-care, I help women build results that last and confidence that extends far beyond the scale.

Schedule a Strategy Session Learn How to Work With Me

Here’s What Changes When You Work With Me

You’ll wake up with more energy and feel stronger during your workouts — no more dragging yourself through the day.

Your clothes fit better, your mood is more stable, and you’ve built sustainable habits that actually stick.

You look in the mirror and think, “There I am” — confident, strong, and in control of your health again.

The difference? I understand your 40+ body because I’ve been there. I know what works when hormones shift, metabolism slows, and life gets complicated.

No 25-year-old influencer advice. No unrealistic expectations. Just smart, sustainable strategies from someone who gets it.

How We Can Work Together

The F.A.S.T. System — 8-Week Group Program

My 8-week Signature Transformation Program for women ready to transform alongside a supportive community. Get hormone-smart workout plans, personalized nutrition guidance, and weekly group coaching calls. Perfect for women who want accountability and connection with others on the same journey.
Visit: www.TheFasterSystem.com

VIP Personal Transformation Coaching

One-on-one support tailored completely to your unique needs, schedule, and goals. Direct access to me for personalized adjustments, deeper strategy, and intensive accountability. Ideal for women who want fully customized attention and faster results.

What Women Are Saying

  • “Hey Coach, I wanted to give you an update since I have been traveling. I’ve lost 12 pounds in 8 weeks! I feel amazing! Not bloated any more and lot of energy! When I started this journey, I was not at my best! Bloated, tried lots of different things to feel better and lose weight with no success! The worst was I lost self confidence! I have learned so much from this program and answered so many questions – why I was not loosing/why was always bloated/ why I was not sleeping well/ etc… I learned a new lifestyle! 🙏😍”
    — Alex Aubrey
    Age 53
  • “I absolutely LOVE this program! I spent the last 2 years trying to improve my health and lose weight, but nothing worked. The F.A.S.T. program has become a new way of life for me. I never feel deprived, and my body loves it. I just completed the 8 week program and lost over 23 lbs and 6 inches off of my waist! My sleep has improved and so have my periods (less painful and shorter in duration). Even my hair stopped falling out. I can tell that this program is helping me to balance my hormones. I 10/10 recommend it to anyone, especially women 40+.”
    — Nelinda Lopez
    Age 45
  • “I had many Aha moment from the F.A.S.T Program. I now understand fasting, hormones, strength exercises, ketosis, and stress management. I changed my lifestyle, and I love the new me. I have lost 23 pounds of my 40 pound goal. On and upward – consistency is the 🔑 key. Thanks Shondelle Solomon”
    — Marika Guyton
    Age 59
  • “We are almost four weeks into our F.A.S.T life transformation. I wanted you to know that I am so thrilled with the changes that are taking place for me both mentally and physically! I have lost 6 pounds! I am sleeping better than I have since year 2000. My pain throughout the night has decreased. My facial skin is silkier and though the wrinkles have not disappeared, one can always hope! You have motivated me to exercise, while helping me to understand to just start right where I am at. I am embracing new mental, physical, and health habits that I am sure I will continue to incorporate in my life as I see the changes daily. Biggest surprise of my life – I have learned how to fast and actually enjoy it, especially knowing I am repairing cells and helping my cancer!”
    — Pamela Samuels
    Age 59
  • “When I heard about Shondelle’s F.A.S.T. System, I knew I had to try it. I knew she could reset my body, mind and spirit. F.A.S.T reminded me of the good foods I should be eating and gave me exercise goals and very important, accountability. F.A.S.T taught me the importance of sleep and self care, and how to manage stress and hormones. F.A.S.T. gave me an important sustainable and flexible tool to lose and maintain my weight. Fasting was easy and I did lose the weight I gained from surgery.”
    -Laurie Cortesi
    Age 73

Your Questions Answered

The F.A.S.T. System is $497 for 8 weeks. VIP Personal Transformation Coaching ranges from $997-$2,497 based on your specific needs and goals. Payment plans available. We’ll discuss what fits your budget on our free call.

Most programs ignore the hormonal and metabolic changes that happen after 50. Mine are specifically designed for your changing body, plus you get ongoing individual coaching and a supportive community – not just a generic plan you’re left to figure out alone.

The F.A.S.T. System includes: 8 weekly video modules, 4 bi-weekly 1-on-1 coaching calls with me, 8 weekly group calls, complete home workout system, 8-week meal plan, private community group, plus bonus Hormone Reset Guide and Confidence Comeback Journal. VIP Personal Transformation Coaching includes customized programming and more frequent personal support.

Home workouts are designed to fit your schedule, meal plans eliminate guesswork, and calls are scheduled around your availability. Most clients find they actually have MORE energy for work and family.

Everything is designed to be simple. You’ll get easy step-by-step instructions for accessing your materials, and I personally walk you through everything on our first call. If you can send a text or check email, you can do this program.

Ready to See What’s Possible for Your Body?

Book Your Free 30-Minute Strategy Session

Schedule a Strategy Session

Here’s what happens on our call:
• We’ll discuss your current challenges and health goals
• I’ll share 2-3 specific strategies you can use immediately
• If there’s a fit, I’ll explain how my programs work and investment levels
• You’ll leave with clarity and actionable next steps (even if we don’t work together)

No pressure. No surprise pricing. Just real solutions.

My commitment to you: If you don’t see improvements in your energy and strength within the first month, I’ll continue to work with you until you do see results.

Schedule Your Free Strategy Session

This 30-minute call could be the turning point you’ve been looking for.