# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DObG2UnkQ2p
- **Gondola URL:** https://gondola.cc/posts/61793586-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ab0bea3b29.jpg
- **Posted:** 2025-09-10T13:35:55.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

This is me at 49, literally shaking, barely able to get the weight up. 

My trainer framefitness saying “keep going” when every muscle is screaming STOP.

Important: I’m NOT a trainer. I’m a nutritionist specializing in women’s health and hormones with an insulin-centric approach. I’m showing you my workouts because I walk my talk.

But here’s the truth: What keeps me lean comes down to NUTRITION.

You can train to failure like this all you want, but if you’re not recovering properly, sleeping properly, and eating to support your hormones? You won’t get optimal results.

The biggest challenge for women over 40: Insulin resistance.

This is why my approach focuses on blood sugar balance & nutrition FIRST, training SECOND.

What most women don’t understand:
	•	That “burn” isn’t enough
	•	Those last 2 reps when you’re shaking? That’s TRUE failure
	•	Your muscles grow during recovery, but only if you’re fueling them properly

The uncomfortable truth:
It will take me 8 MONTHS to build just 2 pounds of muscle…if I’m lucky. 

Most women quit after 8 weeks.

My approach: Body recomposition at maintenance calories (111-115 lbs) while optimizing insulin sensitivity.

This summer: 15-20K steps daily with 20lb weighted vest, tons of hiking with my new puppy. Strength training took a backseat.

Now that it’s fall? Doubling down on progressive overload because my goal is to be stronger at 50 than I’ve ever been.

Yes, my form isn’t perfect here. Final set after exhausting my upper body. But this struggle? 

This is what muscle-building requires.

My question: Are you actually training to failure, or just going through the motions? Working out ≠ training!

Drop a 💪 if this gave you a visual of what actually pushing yourself looks like!

👉 Follow for hormone-balancing nutrition truths that actually work

#strengthtraining #womenover40 #trainingtofailure #insulinresistance #hormonalhealth #nutritionist #bodyrecomposition #strongat50​​​​​​​​​​​​​​​​

## Stats

- **Views:** 6,739
- **Likes:** 129
- **Shares:** 0
- **Comments:** 27

## Tags

hormonalhealth, strongat50, strengthtraining, bodyrecomposition, womenover40, trainingtofailure, insulinresistance, nutritionist

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