Build the body you want at any age.
The 9-week science-backed program that teaches midlife women how to lose fat, build strength, and keep results, without extreme diets or endless cardio.
Fat Loss Gets Harder After 40
What you've been told: eat less, move more, try harder.
What actually happened: the scale didn't budge. Your energy tanked. The weight crept back on. You started wondering if your body was broken.
Sound familiar?
Reality: While "calories in, calories out" conversation still matters, there is more to the story for midlife women. Shifting hormones, sleep disturbances, real life stressors, insulin resistance, and muscle and bone loss that is common for many changes the conversation.
What if the real problem is the information you've been given?
Rebuild Body Composition (without Radical Restriction or Burnout)
Fat Loss Happens gives you the truth about fat loss in midlife. Backed by science. Delivered by experts. Designed specifically for bodies like yours.
Over 9 weeks, you'll learn:
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Why strength training is the key to sustainable fat loss (and why more cardio won't solve this)
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How to eat more protein and feel fuller while losing fat
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The exact calorie and macro targets your body needs right now
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How to manage hunger without restriction or deprivation
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What menopause is actually doing to your metabolism and how to work with it
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How to break through plateaus and maintain results for life
This is about precision, not restriction. You're learning how your body works now and how to make it work for you.
Fat Loss Results From Real Women over 40
“I lost 5 kg (11 pounds) over 8 weeks in a slow and steady way, just as we learned is best. After a long injury and gaining 10 kg, I was feeling discouraged and doubting myself, my age, and perimenopause. This program has been an absolute blessing. I feel invigorated, rejuvenated, and stronger both mentally and physically. I am excited to lose 5 more kg the right way and am thrilled with the weight I have lost and the muscle I have gained.”
The Science-Backed Method for Sustainable Fat Loss
This program teaches you how to think, not just what to do. You'll walk away with a skill set you can use for life, whether you're maintaining, building muscle, or losing fat again down the road.
Here's what makes this different:
You'll Learn the Science
No more guessing. No more conflicting advice. You'll understand exactly why you're eating what you're eating, lifting what you're lifting, and why these methods work for your body now.
You'll Get Expert Guidance
Learn from registered nutritionists, sports medicine doctors, exercise scientists, and menopause specialists. Real credentials. Real research. Real results.
You'll Build Sustainable Habits
This program teaches you how to adjust your nutrition and training for any goal. You'll leave with the tools to make informed decisions for yourself.
You'll Train Smarter
Strength training 3 days a week. Strategic cardio 3 days a week. No more beating yourself into the ground with hour-long cardio sessions that leave you exhausted and hungry.
What's Waiting for You
Inside Fat Loss Happens
We’ve broken down the complex science of body composition and longevity into 9 powerful, easy-to-implement weeks of education and application. Stop guessing, start knowing, and build the body and health you deserve.
PREP WEEK
From Confused to Confident in 7 Days
Clarity is the Foundation of Unstoppable Results
The biggest mistake women make is starting without a precise, personalized map. In this foundational prep week, we eliminate the guesswork and hand you a blueprint for success. You’ll walk away feeling confident, prepared, and ready to take immediate action with your exact calorie and macro targets.
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The Simple Setup: How to effortlessly log a meal in MyFitnessPal and set up your nutrition tracker so it works for you, not against you.
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Your Custom Fuel Formula: Review and learn to manage your personalized macro and calorie budget with absolute confidence.
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Meal Prep Secrets: Practical tips and tricks to make healthy eating easy, fast, and sustainable from day one.
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AND MORE!
WEEK ONE
Master the Calorie Deficit Without Feeling Deprived
Unlock the Science of Sustainable Dieting – Say Goodbye to Hunger and Confusion!
If you’ve struggled with dieting before, it’s likely because you didn’t understand these fundamental principles. This module dives deep into the essentials of eating in a calorie deficit, giving you the strategies to manage hunger and the scientific knowledge of why you’re eating what you’re eating.
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The Hunger Management Code: Proven strategies to manage your calorie deficit without feeling deprived, making your diet feel easier.
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Macronutrients Decoded: How protein, fats, and carbs specifically affect your body composition and the optimal ratios for maximum fat loss.
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Micronutrients Matter: Why the little things make the biggest difference in your energy, health, and performance.
WEEK TWO
Train Smarter, Not Harder, for Longevity and a Leaner Body
Master Your Movement – Start Building a Strong, Resilient Physique
Your training needs change in midlife, and what worked in your 20s can actually harm you now. This module shifts your focus from burning calories to building a body that is strong, lean, and resilient for decades to come. Plus, a crucial deep dive into protecting your bones.
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Training for Transformation: The precise demands of strength and cardio training required for body composition changes and sustainable fat loss.
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Interval Training Mastery: How to utilize interval training effectively to maximize fat burn in minimal time.
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The Bone Health Imperative: What every woman needs to know about osteopenia and osteoporosis to stay strong and resilient through midlife and beyond.
The Right Effort: Learning how to apply the right effort in the gym to ensure every minute counts toward your goals.
WEEK THREE
The Active Woman’s Guide to Accelerating Fat Loss
Use Sleep and Strategic Eating to Boost Recovery and Results
If you’re active, you need a different strategy than someone sedentary. This week, you’ll learn how to time your nutrients perfectly to fuel your workouts and recovery, and you’ll discover the single most powerful (and free) tool for fat loss: sleep.
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The Sleep-Fat Loss Connection: The critical role of sleep in body composition, health, and recovery—and how to optimize yours tonight.
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Nutrient Timing Mastery: Deep dive into when to eat to maximize energy for your training and accelerate muscle repair.
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Midlife Supplement Spotlight: Identifying the few, science-backed supplements that truly benefit active women in midlife and support your goals.
The Recovery Advantage: Strategies to ensure your body is ready for the next workout, preventing burnout and injury.
WEEK FOUR
Mastering Menopause
Gain the Clarity to Make Informed Decisions About Your Health
Menopause is a transition, not a sentence. Stop feeling confused or dismissed by your healthcare providers. Dr. Hirsch provides the essential knowledge you need to understand your body's hormonal shifts and confidently navigate the healthcare landscape.
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Hormone Therapy Explained: A clear, unbiased breakdown of Hormone Replacement Therapy (HRT/MHT) so you can make an informed choice.
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The Body Composition Shift: Understanding exactly how hormonal changes influence your body composition and what to do about it.
Healthcare Advocacy: Gaining the clarity and confidence needed to talk to your doctor and make empowered decisions about your care.
WEEK FIVE
Protect Your Metabolism
Gain Unshakeable Confidence in Your Nutrition Knowledge
The diet industry is full of conflicting advice and dangerous trends. This week, we bring in the science to demystify popular diets and expose the risks of extreme dieting. You’ll gain the clarity to make informed choices and the tools to safeguard your long-term metabolic health.
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Soundbites vs. Science: Debunking the most persistent and damaging nutrition myths that are sabotaging your results.
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The Danger Zone: Understanding the significant impacts of extreme dieting and RED-S (Relative Energy Deficiency in Sport) and how to identify risk factors.
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Popular Diets Demystified: A clear, unbiased look at Keto, Paleo, Intermittent Fasting, and more—when and why they might work, and when they definitely won't.
WEEK SIX
The Psychology of Lasting Change
Make Healthy Habits Automatic with Zero Willpower
Why do some people succeed easily while others constantly struggle? The answer is not willpower—it’s psychology. In this critical module, you'll work with a Ph.D. in Behavior Change to rewire your brain for success, making your healthy habits effortless and permanent.
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The Automatic Habit Formula: The step-by-step blueprint for installing "automatic" habits that require zero willpower, so you never feel like you’re fighting yourself.
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The Sabotage Triggers: Identifying the psychological roadblocks that have been holding you back and how to permanently disarm them.
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Instant Recovery Protocol: How to recover instantly from a setback (a bad meal, a missed workout) without spiraling into old, destructive patterns.
WEEK SEVEN
Advanced Female Nutrition
The Next Level of Fueling – Tailoring Your Diet to Your Hormones and Life Stage
Your body is not a static machine—it changes with your life stage and hormonal cycles. This module teaches you how to tailor your nutrition specifically to support your hormones, ensuring you build a resilient body that thrives across all phases of life.
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Life Stage Nutrition: Specific strategies for women's hormones and health across different life stages, ensuring your diet always supports your current needs.
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Advanced RED-S Prevention: A deeper dive into how to prevent Relative Energy Deficiency in Sport and protect your long-term metabolic health. - (we mention this in week 5 as well, so let’s scrap it in one of those weeks- I am not sure how the module line up is for each week and where the RED-S module is going to fall into that for delivery- so let’s choose one depending on how many modules are in week 7 and week 5.
WEEK EIGHT
Break Through Every Plateau
Master the Art of Goal-Specific Budgeting.
Frustrated by plateaus? It's time to become your own expert. This module gives you the precise calculations and framework needed to hit any goal—fat loss, maintenance, or muscle gain—and confidently adjust your plan when your body stops responding.
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The Energy Expenditure Framework: A clear, step-by-step guide for calculating your own energy needs and setting flawless calorie/macro budgets.
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Overcome Plateaus: Understanding why stalls happen and the proven strategies to work through them
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Goal-Tailored Nutrition: How to tailor your nutrition to support both your training demands and your specific body composition goals.
WEEK NINE
Lock in Your Results and End the Yo-Yo Cycle
Eliminate the Fear of Regaining Weight and Live Your Life
The program isn't over when the fat loss phase ends—it's just beginning! This final, crucial module teaches you the advanced strategies used by elite coaches to transition seamlessly into a confident, sustainable maintenance lifestyle, ensuring your results last forever.
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Reverse Dieting Secrets: The deep dive into how to safely and strategically increase your calories after a fat loss phase without gaining weight.
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Calorie Cycling Explained: Understanding and implementing this advanced strategy to keep your diet exciting and your workouts fueled.
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The Maintenance Blueprint: Long-term strategies and tools needed to sustain your results and confidently navigate real life (holidays, travel, stress).
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Training Nutrition for Life: Final considerations for fueling your active lifestyle for the long haul.
Meet the PhDs, MDs, and Nutritionists Teaching Fat Loss Happens
This isn't advice from influencers. This is education from medical doctors, PhDs, and registered professionals who specialize in midlife women's health.
HAILEY BABCOCK - Founder of Hailey Happens Fitness
With over 15 years of experience in the fitness industry, Hailey advocates that nothing offers more proven health benefits than strength training and excellent nutrition. It has become her mission to share her experience and collaborate with the best in industry to help change the lives of females around the world to raise the bar on education provided.
MIKKI WILLIDEN, PHD - Registered Nutritionist
Mikki is a registered nutritionist with a background in human nutrition and physical education, holding undergraduate and master’s degrees from the University of Otago in New Zealand, along with a PhD focused on health and productivity. Since 2006, she has worked with clients across a wide range of health and performance goals, combining evidence-based nutrition with practical, real-world strategies. In Fat Loss Happens, Mikki contributes expert guidance rooted in science to help women build sustainable, healthy habits.
DR. JOCELYN WITTSTEIN - Sports Medicine Orthopedic Surgeon
Dr. Jocelyn Wittstein is a board-certified orthopedic sports medicine surgeon and Associate Professor at Duke University, where she specializes in shoulder, knee, and sports-related injuries. In Fat Loss Happens, she joins as a guest expert to share medical insight on joint health, injury prevention, and how to train smarter and safer as your body changes.
ABBIE SMITH-RYAN, PHD - Exercise and Nutrition Scientist
Dr. Abbie Smith-Ryan is a professor of exercise physiology and nutrition at the University of North Carolina, where she leads research on how exercise and nutrition affect metabolism, body composition, and overall health—with a special focus on female physiology. She brings evidence-based science to Fat Loss Happens, helping women apply practical strategies from cutting-edge research to feel stronger, healthier, and more confident.
DR. HEATHER HIRSCH, MD, MS, NCMP - Women's Midlife Health Expert
Dr. Heather Hirsch is a board-certified internist and menopause specialist dedicated to empowering women through midlife transitions with evidence-based guidance and practical health strategies. She founded a concierge telemedicine practice focused on perimenopause and menopause care, helped launch the first menopause clinic at Brigham and Women’s Hospital, and has served on faculty at Harvard Medical School. In Fat Loss Happens, Heather brings medical insight on hormonal changes, metabolic health, and navigating body shifts during midlife with confidence and clarity.
DR KIMBERLY MALLETT - Licensed Clinical Psychologist
We’re excited to welcome Dr. Kimberly Mallett to Fat Loss Happens. Dr. Mallett is a licensed clinical psychologist who specializes in behavior change, mindset, and emotional well-being. She will be sharing expert insight on the psychology behind habits, consistency, and sustainable fat loss to help you build changes that actually last.
Everything Included in Fat Loss Happens:
Workouts, Nutrition Coaching, and Expert Education
This isn't just a workout plan. This isn't just a meal plan. This is a complete education system that teaches you how to take control of your body composition, now and forever.
CORE EDUCATION
✅ 17 Expert-Led Education Modules over 9 weeks, focused on nutrition, training, hormones, supplements, behavior change, and body composition
✅ Lifetime Access to All Modules — revisit anytime, for as long as the HHF app exists
✅ Recent Evidence-Based Studies backing up the education you're learning
PERSONALIZED GUIDANCE
✅ Custom Macros for Deficit AND Maintenance Calories — your exact targets, calculated for your body
✅ 9 x 75-Minute Live Group Calls with Expert Coaches and Guest Speakers — ask questions, get clarity, stay accountable
✅ Weekly Q&A Support in Private Facebook Group with Mickey Williden, PhD and HHF coaches
TRAINING & TOOLS
✅ 9-Week Progressive Workout Plan with Beginner & Intermediate Options (3 days strength / 3 days cardio)
✅ 60-Page Macro-Friendly Recipe Book: simple, delicious meals that fit your macros ($59 value)
✅ Quick Food Guide & Resource Manual: make meal planning easy and flexible
✅ Welcome Q&A Call: learn how to use the app and track your nutrition with confidence
COMMUNITY & SUPPORT
✅ Private 12-Week Facebook Community: connect with other women on the same journey
✅ Welcome & Prep Week Calls: get set up for success before Week 1 even starts
Total Program Value: $3,000
Standard Registration: US $800
Frequently Asked Questions
I'm looking for a meal plan. Does this program provide one?
No. Meal plans create dependency. This course gives you the knowledge to plan your own meals. You'll leave this program knowing exactly how to build meals that support your goals, for life.
How long do I have access to this course?
Lifetime. Anything you purchase from Hailey Happens Fitness, you get lifetime access to it (for the life of the HHF app).
How long are the workouts?
We provide both 60-minute and 30-40 minute strength workouts, and 30-60 minute cardio workouts. You choose what fits your schedule.
How many days a week is this program?
The goal for most women joining is a modest amount of fat loss over nine weeks. To create the energy expenditure that produces weight loss, we recommend training 6 days a week: 3 strength training days and 3 cardio days (a mix of LISS and HIIT/SIT).
What equipment do I need to complete this course?
If you're working out from home, you'll need: dumbbells (preferably a few different weights), long resistance band, short resistance (booty) band, swiss ball (optional), and a TRX (optional).
If you're working out at a gym, you'll need the equipment above as well as: leg press, leg extension, leg curl, back extension, and barbell (dumbbells can be used in place of a barbell).
How often does the programming change?
The workout program changes to new programming every three weeks to allow the body to adapt before moving on to new training. We don't rotate weekly because we want to give the body a chance to get enough out of the program before we progress.
Is this max strength heavy lifting?
No. The goal of this program is fat loss, which requires us to be in an energy deficit. Research shows that higher volume programs burn more calories, and since the goal is to maintain muscle while losing fat, this is the best approach.
If you're looking for heavy lifting, check out my Power, Strong, or Physique Happens programs.
I'm looking for an accelerated weight loss course. Is this the right course for me?
No, this is not a fast-paced weight loss course. The calorie budget we provide is a ballpark (the closest estimate we can give you with the information we have), and the energy deficit is modestly aimed at losing ½ to 1 lb per week over 9 weeks (weight loss is not a guarantee).
This course provides the tools to arm you with the correct and healthy way to lose weight sustainably over a lifetime.
I don't want to lose weight. Can I still join the course?
Absolutely! We have women who join for many different reasons. You can eat at maintenance and still do the workout plan as well as complete the rest of this course with the education modules.
I can't attend the live Zooms. Are they recorded?
Yes, we record and upload the Zooms within 24 hours of completion. You can also submit your questions to a form in advance to be asked to the expert for the week.