Midlife Fit Club

Hey, I am getting in shape by working out with Midlife Fit Club. Checkout https://midlifefitclub.fitbudd.com to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

How many days a week do you plan on working out?

Improve athletic skills - calorie deficit

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Jeff Sutherland

Hello, I'm Jeff, a Fitness Coach passionate about transforming lives. At 52, I've made it my mission to empower individuals, especially those in their mid-life age group, to be the best version of themselves. It's never too late to embark on a transformative journey toward a healthier, happier you.

Fitness Specialization
My expertise lies in crafting effective home workouts and routines that you can seamlessly incorporate into your lifestyle, regardless of where you are. I firmly advocate simplicity, utilizing essential tools, and promoting a common-sense, high-protein, healthy lifestyle. Fitness is not just about the physical aspect but also about nurturing a resilient mindset and sustaining motivation through accountability.

Philosophy
Keeping it simple is my mantra. I understand the challenges that come with mid-life, and I am here to guide you through every step of the way. My philosophy centers around the belief that transformation is possible for everyone, and it begins with a commitment to personal growth through fitness, cultivating the right mindset, staying motivated, and being accountable for your journey.

Nutrition
A crucial component of my approach is focusing on a sensible, common-sense approach to nutrition. I advocate for a high-protein diet that complements your fitness goals and contributes to a sustainable, healthy lifestyle.

Join me on this transformative journey where we sculpt your physique and ignite personal growth in every aspect of your life. It's time to break barriers, defy age stereotypes, and embrace the belief that your best self is just a workout away.

Let's go! 

Instagram

Facebook

Youtube

Welcome to Midlife Fit Club Community

The MLFC 21-Day Shred Challenge starts November 3, 2025.

This is your push to stay consistent right up to Thanksgiving and roll into the holidays feeling strong, lean, and in control.

This is not a challenge against others; it's a challenge built for anyone with some kettlebell or free-weight experience who’s ready to go all in on themselves.

Here’s what to expect:
→ 4 weekly workouts: A proven split of three muscle group sessions plus one full-body workout each week.
→ Daily 30-minute brisk walks: Build endurance, boost mood, and stay accountable.
→ Simple tools: All you need is a pair of dumbbells, a pair of kettlebells, your bodyweight, and a pair of good walking shoes.

What’s included:
✅ FREE Eat Like Me Visual Meal Ebook ($19.99 value) – no guesswork, just real food that fuels results.
✅ Lifestyle Reset – 21 days without alcohol, processed foods, refined carbs, or refined sugars.
✅ Supportive Community - accountability and encouragement from others on the same journey as you.

Most workouts are short and efficient, and designed to get you strong, energized, and consistent without burning out. 4 days a week of 4-round circuit workouts, plus Friday “kettlebell fun finishers” that hit your full body and kick your butt in the best way.

Each week gets a little more challenging as you go, building muscle, endurance, and functional strength that carries into real life.

Get shredded. Stay consistent. Finish strong.

Get your metabolism hitting on all cylinders before the holidays and join the MLFC 21-Day Shred Challenge.


21 Day Shred Challenge

My name is Jeff Sutherland, and I am a certified NASM Personal Trainer. I am 53 years old and have created fitness plans within this app based on the workouts I designed when I started my fitness journey and what I do consistently. Fitness can feel overwhelming, but I've made it simple yet challenging with Midlife Fit Club. 

If you are not conditioned yet, there are fitness plans for all levels. Hit up Explore to find more on-demand and follow-along add-on workouts.

But it's more than just workouts; it's a supportive community of like-minded individuals. Let's learn, support one another, and celebrate victories together.

Equipment Needed:
Choose weights that challenge you without risking injury. You won't need all of this equipment as there are alternative exercises within the app but here is what I recommend:

MLFC Beginner Fitness Plan:

Pair of Dumbbells
One Kettlebell
Slam Ball
Resistance Bands
Jump Rope

MLFC Intermediate/Advanced Plans:

Pair of Dumbbells
Pair of Kettlebells
Slam Ball
Resistance Bands
Jump Rope
Sandbags
Pull-Up Bar (optional — alternative exercises provided)

Let's crush those fitness goals together. Join the club now!

MLFC Beginner Fitness Plan

The Transformation Intermediate

The Transformation Advanced

MLFC180 Intermediate Fitness Plan

MLFC180 Advanced Fitness Plan