Welcome to LYFT30

Welcome to LYFT30, busy women over 30 can prioritize their health and well-being without compromise.

Our sustainable fitness approach helps you build lasting habits in nutrition, strength training, and overall wellness.

Start your empowering journey to gain strength, confidence, and a healthier lifestyle that fits seamlessly into your life.

It's time to invest in yourself and achieve your goals!

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Kate O'Rourke, Founder of LYFT30

Welcome to LYFT30!

I built LYFT30 to empower career-driven, busy women like you to transform your bodies and energize your lives. Begin your journey today towards body fat and achieving a balanced lifestyle that aligns with your ambitions. Together, we’ll turn your goals into reality and kickstart your fitness adventure!

Programs

Body Recomposition

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Strength. Confidence. Transformation. Lifestyle.
For Women 30+, career driven with busy lives.

Discover how to control your body and the way it looks for the rest of your life. Reach your Goals. Get Toned. Get Healthy. No Shortcuts. LYFT30 is here to help you achieve your goals through the most personalized training experience possible. Fitness is more than just workouts - what you do, what you eat, how you feel, how you sleep - everything is equally important. Together, you and I will focus on all aspects of your health. Whether you are at home, in the gym, or on the road - I will be part of your fitness journey. I will be there to guide you through tough times, to check your form on video calls, to celebrate your wins, and to be on top of all the last-minute schedule changes.

Schedule a call

We’re launching a structured 6‑month Body Recomposition plan for women who want sustainable strength, shape, and daily support-video demos, progress check‑ins, and 24/7 in‑app chat. Ready to book the Body Recomposition plan? 💪🌿🔥

#BodyRecomp #SustainableStrength #WomenOver30 #HormonalHealth #FitnessForWomen #StrengthTraining #HealthyHabits #Lyft30

🔥 6 SPOTS LEFT — BODY RECOMP CHALLENGE 🔥

Women 30+ — this is for YOU.

My Body Recomposition Challenge starts 9/1, and I’m looking for 6 women who are SERIOUS about creating real, lasting change.

This isn’t about starving yourself, endless cardio, or chasing a number on the scale.

It’s about learning how to:

💪 Build lean, strong muscle
🔥 Lose body fat & reshape your body
🥗 Fuel your body instead of depriving it
🏋️‍♀️ Train with purpose and progression
⚡ Increase strength, energy & confidence
❤️ Prioritize your health & longevity
🧠 Create habits you can actually maintain

Your 30s, 40s, 50s and beyond can be some of your STRONGEST years.

But results require commitment.

I want women who are ready to show up, be coached, put in the work and stop starting over.

If you’re ready to challenge your body, change your habits and see what you’re truly capable of…

I have 6 spots.

📲 DM “BODY RECOMP” to claim yours.

Challenge begins September 1st.

Serious inquiries only.
It’s time to build the body AND the life you want to live.

#BodyRecomposition #WomenOver30 #WomenOver40 #StrongWomen #WomensFitness StrengthTraining HealthyAging BuildMuscle FatLossJourney Longevity FitnessForWomen

Strength isn’t just what you see on the outside. It’s built every time you choose courage over comfort, take the chance, bet on yourself, and keep moving toward the life you believe you’re meant to live.

I’ve learned that you don’t have to know exactly how everything is going to work out before you begin. You just have to be brave enough to take the next step.

Take the chance.
Book the flight.
Enter the competition.
Start the business.
Chase the dream.
Walk through the door that scares you.
Believe in yourself before anyone else does.

Some paths won’t unfold the way you planned—and sometimes they lead somewhere even better.

I’m going after EVERYTHING I believe in. No shrinking. No waiting for the “perfect” time. No wondering what if?

Because somehow, through the wins, the setbacks, the detours and the moments that test you… things have a way of working out when you refuse to stop believing and keep showing up.

This chapter is about STRENGTH. COURAGE. FAITH. AND TAKING THE CHANCE.

The life you want isn’t going to chase you.

GO AFTER IT. 🔥

#Strength #TakeTheChance #BetOnYourself #GoAfterIt #BelieveInYourself StrongWomen FemaleAthlete FitnessJourney DreamBigger NoLimits KeepGoing BuiltNotGiven FaithOverFear

She’s not the same woman she was a year ago.
Not even close.

She’s been challenged. She’s been doubted. She’s had moments when quitting would have been easier.

But she kept showing up.

Strength isn’t just what you lift.
It’s what you carry.
What you overcome.
And how many times you choose to rise when life tries to knock you down.

There’s a different kind of power that comes from realizing you no longer need permission to become the woman you know you’re capable of being.

I’m stronger.
I’m hungrier.
I’m more focused.
And I’m just getting started.

This next chapter isn’t about proving anything to anyone else.

It’s about seeing just how far I can take myself.

Strong body. Strong mind. Strong woman.
She’s unstoppable. And she knows it. 👑🔥

#Unstoppable #StrongWomen #StrengthAndPower #BuiltNotGiven #WomenWhoLift FitnessOver40 StrongAtAnyAge NextChapter KeepShowingUp LYFT30

Beauty is confidence you can feel before a woman ever says a word. It’s knowing who you are, owning what you’ve earned, and no longer needing permission to take up space.

At 46, I’m not trying to look younger.
I’m becoming stronger, bolder, more confident, and more ME.

Beauty isn’t an age.
It’s an energy. #womanover40 #womanover50 #strongisbeautiful #fitnesslife #buitbylyft30

LYFT30 | Lifestyle • Fat loss • Competition Coaching

Your goal doesn’t have to look like mine.

My job is to help you discover just how far yours can take you.

📩 DM “READY” for 1:1 LYFT30 coaching.

#LYFT30 #WBFFPro #WBFFWorlds #CompetitionCoach #CompetitionPrep LifestyleCoach PhysiqueCoach WomenOver40 FitOver40 StrongWomen WomenWhoLift OnlineFitnessCoach BodyRecomposition FitnessTransformation

STRONG ISN’T A LOOK. IT’S A WAY OF LIVING.

There comes a point when you stop training just to change your body… and you start training because you realize how powerful it feels to change yourself. To become stronger.
More disciplined.
More confident.
More capable.
More willing to choose yourself. 🤍

#Lyft30 #WomenWhoLift #StrongWomen #FemaleFitness #WomenOver30 StrengthTrainingForWomen BuildMuscle BodyRecomposition OnlineFitnessCoach

There are no shortcuts to becoming the person you’re meant to be.

Every morning at 5a.m., every workout when I’m tired, every meal I prepare, every craving I say no to, every pose I practice—it’s all a choice. The easier road is always there, but growth has never lived there.

As I prepare for my first WBFF Worlds as a WBFF Pro, I’m reminded that this journey is about so much more than stepping on stage. It’s about proving to myself that I can keep showing up, especially on the days I don’t feel like it.

When you commit to yourself every single day, you don’t just change your body—you change your character. You become stronger, more disciplined, more resilient, and more present for the people you love. The version of you that takes the hard road becomes the person your family, friends, clients, and community deserve.

Show up.
Choose discipline over comfort.
Take the harder road.

Because the greatest transformation isn’t the trophy you hold in your hands—it’s the person you become while earning it.

15 days until WBFF Worlds. Every choice matters. #wbffpro #wbffentertainment #determinedandfocused #dohardthings #stopplayimgngsmall keepshowingup

26 Days till Worlds 👑👑👑👑 As I capture check-ins 2 x’s/ week. I see progress in each photo. When your goal is fat loss the scale doesn’t always say what you want it to say. I stopped stressing and started focusing on: macros, calories consumed, meal timing, resistance training, not over training, practice posing 2-4 x’s/ week and then daily closer to show, 9-10k steps, and RECOVERY. I can’t say enough how important recovery is. I try to get a full 8 hours daily but this doesn’t always happen. I normally get an average of 6.5-7.5 hours. What I can share with you about my experiences prepping for worlds is………. Each day is a new day, stay positive, believe in yourself always, trust the process and your coach @tulumstrengthclub remember that this is a sport. You’ll learn more about yourself each time you prep for a competition. You will grow. You will rise above. Remember that you can do hard things and then the reward is stepping on that stage and show casing all the hard work. Enjoy the whole experience! Posing coach: @shelbyyywhite Coach: @jeanjacquesbarrett Supplements sourced by: @legion #strongwomen #womanover40 #wbffpro #wbffworlds #wbffprep

Win or lose, you’ll always gain so much more by refusing to give up on yourself. There will be setbacks. You will fail—sometimes hard—but every time you choose to get back up, you become stronger.

I truly believe God has a plan for each and every one of us. Trust the journey, even when the path is uncertain. Chase your dreams with courage, love your neighbor, and don’t be afraid to take the winding road. It may not be the easiest route, but you’ll be amazed by how beautiful the destination becomes when you arrive.

If you’d like, I can also make it shorter and more impactful for Instagram or more emotional and faith-centered. #trusttheprocess #wbffpro #womanover40 #faithfirst🙏🏻 #strongerthanyesterday

Four years of choosing health over excuses has taught me that consistency beats perfection every time. Navigating perimenopause at 45 means listening to my body while staying committed to the big picture goals. Fitness is a lifelong commitment to yourself. Start your journey today and watch how your life transforms. Link in bio. 👟 #FitnessGoals #MidlifeWellness #PerimenopauseWarrior #HealthyHabits #WomenWhoLift #FitOver40 #MotivationMonday #Longevity #HealthFirst #LifestyleChange

Strong + sustainable. That’s my promise with Lyft30’s progressive plan for women 30+. Small, consistent lifts fit into busy days and add up fast. See measurable strength gains in 8 weeks, built-in retention strategies, and injury‑prevention tweaks that protect joints and hormones. Real-life schedules, real results—more energy, more confidence, and strength you can feel in everyday tasks. Ready to start? Link in bio. 💪✨🏋️‍♀️🔥

#Lyft30 #WomenOver30 #StrengthTraining #SustainableFitness #FunctionalStrength #BodyRecomp #BusyWomenFitness #LiftForLife

This evening I sat in on a Zoom call about what it truly means to become an athlete—even when your goals feel far away and the finish line seems out of reach.

It sparked some questions I’d love to hear your thoughts on:

✨ How do you stay on track when progress feels slow?
✨ How do you hold yourself accountable when no one is watching?
✨ What helps you believe you have what it takes to keep going?
✨ What habits, routines, or mindset shifts keep you moving forward?
✨ Is staying motivated easy for you, or is it something you have to work at every day?

One thing I’ve learned is that success isn’t built on motivation alone. It’s built on discipline, consistency, and the willingness to keep showing up long before the results appear.

The athletes, entrepreneurs, and high achievers who reach their goals aren’t always the most talented—they’re often the ones who refuse to quit.

I’d love to hear from you. What keeps YOU going when the journey gets hard? athletemindset #growthmindset #disciplineovermotivation #fitnessjourney #wbffpro #womenwholift strongwomen consistencyiskey goals mindsetmatters fitnesscommunity

I created LYFT30 because structured, personalized programs changed my life — and they can change yours. I got back to training after 41, earned my NASM certification, and built coaching that respects real bodies and busy lives.

Our online plans mix sustainable strength, smart nutrition, and progress you can track. They’re built for women 30+ who want results without endless cardio or guesswork.

Ready to stop spinning your wheels and start training smarter? Link in bio to read my full story and learn how LYFT30 programs help with hormonal shifts, recovery, and body recomposition. 💪✨🏡

#HormonalHealth #SustainableStrength #WomenOver30 #NutritionForResults #LYFT30 #PerimenopauseFitness #TrainSmart #HomeWorkouts

Reserve your session w/ me Monday’s and Wednesday’s @coastlinefitnessclubs I want to help you achieve your health and wellness goals! #strongnotskinny #fitterfasterstronger #womanover40 #letsworktogether #nasmcptcertified

With LYFT30 • I customize physiques — I refine them. From conditioning and symmetry to posing and stage confidence, every detail is covered so you stand out to judges. As a Pro Athlete. I have been competing since 2006. I have had the privilege of hiring top notch coaches - I am a NASM Certified Personal Trainer, studied with Body Design University. My mission is to guide female athletes to feel and look your best, educate you to fuel your bodies, for life not just for prep. DM “prep” for info. #strongwomen #wbffproathlete #girlswholift #fitnessmodel #wbffdiva

#LYFT30merch #dailywaterintake #prioritzeyourwater #healthyhabits

We’re launching a short-form series on tiny strength habits that actually fit busy lives. Quick, 10–20 minute sessions. Progressions that grow with you. No extreme diets. Just steady gains over months. Join us at Lyft30 for personalized coaching and evidence-based plans that respect your schedule. Link in bio. What small win will you choose today? 💪✨ #WomenWhoLift #BusyLifeFitness #StrengthForLife #Lyft30

Perimenopause doesn’t have to derail your strength. I help women 30+ protect muscle and balance with small, structured changes that fit real life. Start with sleep-friendly routines, add targeted resistance sessions, and use appetite-aware nutrition tweaks to steady progress. My NASM-backed coaching keeps workouts effective and compassionate through hormonal shifts. Want a clear, manageable plan? Link in bio 💪🌙🥗🔥 #PerimenopauseFitness #StrengthAfter30 #WomenWhoLift #Lyft30 #HormoneHealth #FitOver30 #ResistanceTraining #SleepForRecovery

“Your physique is built in the gym… but your presence is built through posing.”

In WBFF - posing isn’t Extra—it’s strategy.
It’s how you:
✔️ Show your shape
✔️ Control what judges see
✔️ Build confidence on stage
✔️ Separate yourself from the lineup

Most competitors under-practice posing… and it shows.

Dial in your walk.
Master your transitions.
Practice like it’s part of prep—because it is.

Physique + Presentation = Results.
(Openings available Limited availability)
Click the link below:
https://linktr.ee/lyft30

Achieving lasting results takes time, consistency, and commitment, and we want to ensure you have the best possible experience along the way.

I am looking for 5 Fearless Women 30+ that want to JOIN my 6 week challenge!
DM "I'm ready" and I will send you details.

I will show you how to fuel your body, give you the foundation to properly resistance train and get your steps. You probably are already training and think you're eating healthy.... When you hire a coach, you will receive support, guidance, and a customized program just for you. It's time to take the first step 💫
www.lyft30.com

#6weekchallenge #womenover30 #onlinefitnesscoach #strongereveryday💪

Serious about stage-ready posing? Our 1:1 Posing Coach sharpens your angles, transitions, and performance so you step on stage confident and commanding. Tailored sessions for WBFF/FMG competitors. Link in Bio

#PosingCoach #WBFFPrep #FMGPrep #StagePresence #CompetitionReady #PosingPractice #FitnessCoach

There were days I didn’t feel like showing up…
Days progress felt slow…
Days I questioned if it was even working.
But I stayed the course. I didn’t quit. This is your reminder:
You don’t need perfect. You need persistence.

Now it’s time to level up…
Prep for WBFF Worlds starts NOW 🔥 fitnessover40 #fitover40 #fitat45 #consistencyiskey🔑 #wbffworlds #onlinefitnesscoach

𝓦𝓮𝓵𝓬𝓸𝓶𝓮 𝓽𝓸 𝓶𝔂 𝓕𝓲𝓽𝓷𝓮𝓼𝓼 𝓙𝓸𝓾𝓻𝓷𝓮𝔂 At 45, I stand on a foundation I built with faith, compassion, and unwavering self-reliance.

Life didn’t hand me strength—I earned it through setbacks, through showing up when it was hard, and through choosing consistency over excuses. Resilience became my language. Growth became my lifestyle.

I’ve learned that real power isn’t loud—it’s in the quiet discipline of not giving up on yourself, even when no one is watching.

I will never stop believing in my dreams. I will never abandon the person I’m becoming.

This is what strength looks like.
This is what consistency builds.
This is what resilience creates.

And I’m just getting started. #womanover40 #fitness #faith #trusttheprocess #itsnevertoolate

You say you want to feel better…
More energy. More strength. More confidence.

To show up consistently.
To look in the mirror and feel proud.
To fit in those jeans again.

But it doesn’t start with motivation.
It starts with a decision.

A shift in your habits.
A change in your behavior.

And before all of that…
It starts with a feeling.

So ask yourself—
What do you really want? Start your 14 Day LYFT30 program today ! Follow @fitwithkate_orourke_wbffpro #fitnessjourney ##consistencyiskey #mindsetshift #stronger

Going to the gym and lifting is more than esthetics, it’s a way of life. Building muscle, mentally challenging myself to handle difficult obstacles, becoming the version of the person I have chosen to be. The plus is having shape, lifting burns more calories than cardio. So the next time you want get a quick workout in, even if it’s 15-30 minutes choose resistance training over cardio. #strongwomen #fitness #womanover50 #womanover40 #onlinefitnesscoaching

If you haven’t tried this yet, try it and let me know your comments below👇@𝐦𝐮𝐬𝐜𝐥𝐞𝐬𝐩𝐨𝐫𝐭 #𝐤𝐚𝐭𝐢𝐞'𝐬𝐛𝐢𝐫𝐭𝐡𝐝𝐚𝐲𝐜𝐚𝐤𝐞 #getmoreprotein #onlinefitnesscoaches #postworkoutmeal

𝚈𝚘𝚞 𝚊𝚛𝚎 𝚝𝚘𝚘 𝚋𝚞𝚜𝚢 𝚁𝚒𝚐𝚑𝚝? 𝚃𝚛𝚢𝚒𝚗𝚐 𝚝𝚘 𝚏𝚒𝚝 𝚒𝚝 𝚊𝚕𝚕 𝚒𝚗, 𝚠𝚘𝚛𝚔, 𝚏𝚊𝚖𝚒𝚕𝚢, 𝚛𝚎𝚜𝚙𝚘𝚗𝚜𝚒𝚋𝚕𝚒𝚝𝚒𝚎𝚜 𝚊𝚛𝚎 𝚝𝚑𝚎𝚢 𝚊𝚛𝚎 𝚜𝚘 𝚒𝚖𝚙𝚘𝚛𝚝𝚊𝚗𝚝. 𝙸 𝚔𝚗𝚘𝚠 𝚏𝚒𝚛𝚜𝚝 𝚑𝚊𝚗𝚍! 𝙰𝚜 𝚊 𝚋𝚞𝚜𝚒𝚗𝚎𝚜𝚜 𝚘𝚠𝚗𝚎𝚛, 𝚠𝚒𝚏𝚎, 𝚜𝚝𝚎𝚙𝚖𝚘𝚖, 𝚍𝚘𝚐 𝚖𝚘𝚖, 𝚏𝚒𝚝𝚗𝚎𝚜𝚜 𝚌𝚘𝚖𝚙𝚎𝚝𝚒𝚝𝚘𝚛... 𝙱𝚞𝚝 𝚝𝚑𝚎 𝚐𝚘𝚘𝚍 𝚗𝚎𝚠𝚜 𝚒𝚜... 𝙷𝚒𝚛𝚒𝚗𝚐 𝚊𝚗 𝚘𝚗𝚕𝚒𝚗𝚎 𝚌𝚘𝚊𝚌𝚑 𝚒𝚜 𝚎𝚡𝚊𝚌𝚝𝚕𝚢 𝚠𝚑𝚊𝚝 𝚢𝚘𝚞 𝚗𝚎𝚎𝚍 𝚝𝚘 𝚑𝚎𝚕𝚙 𝚢𝚘𝚞 𝚙𝚛𝚒𝚘𝚛𝚒𝚝𝚒𝚣𝚎 𝚢𝚘𝚞𝚛 𝚑𝚎𝚊𝚕𝚝𝚑 𝚊𝚗𝚍 𝚏𝚒𝚝𝚗𝚎𝚜𝚜 𝚐𝚘𝚊𝚕𝚜. 𝙸 𝚠𝚊𝚗𝚝 𝚝𝚘 𝚜𝚑𝚘𝚠 𝚢𝚘𝚞 𝚑𝚘𝚠 𝚝𝚘 𝚐𝚎𝚝 𝚛𝚎𝚊𝚕 𝚛𝚎𝚜𝚞𝚕𝚝𝚜 𝚊𝚗𝚍 𝚏𝚕𝚎𝚡𝚒𝚋𝚒𝚕𝚒𝚝𝚢 𝚝𝚑𝚊𝚝 𝚏𝚒𝚝𝚜 𝚒𝚗𝚝𝚘 𝚢𝚘𝚞𝚛 𝚕𝚒𝚏𝚎. #strengthtrainingforwomen #balancednutrition #onlinefitnesscoaching #strongnotskinny

Ladies ‼️‼️ Listen up, I have been lifting weights since my early 20’s. After Covid I was lost without the gym. Feeling weak from only doing cardio and body weight and wanted to build the dream body I once had. Now 45 years old, owner of 2 businesses, wife, step mother and dog mom, I made the decision to compete in Not one but 4 fitness competitions. I’m not saying this is for everyone, however I totally love the sport of training and dedication it takes to step on stage and be judged. I earning my Pro status to then win the 👑 . I am sharing because I never thought I’d compete again 10 years ago, and here I am. A normal middle aged female in Perimenopause building a strong body for life not just for the stage. You are capable of this too. One step in front of the other. DM to start my 14- Day free trial program. #girlswholift #strongwomen #womanover40 #womanover30

Why women over 30 + need strength training…. 💪🏼“Women over 30… if you’re not doing this, you’re aging faster.” 💫After 30, we start losing muscle every decade.
That slows your metabolism, weakens bones, and makes fat gain easier. 👉🏼Resistance training 2–3 times a week helps keep your body strong, lean, and energized. #strongwomen #womanover40 #girlswholift #onlinefitnesscoachtips #womanover30

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Welcome to LYFT30

Kate O'Rourke, Founder of LYFT30

Programs

Body Recomposition

The Fresh Start Method

Strong Her Lifestyle

1:1 Online Competition Prep (WBFF Miss Diva)

Strength. Confidence. Transformation. Lifestyle. For Women 30+, career driven with busy lives.

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1:1 Online Competition Prep
(WBFF Miss Diva)

Strength. Confidence. Transformation. Lifestyle.
For Women 30+, career driven with busy lives.