The Game-Changer for Women 40+

Mike Ratnofsky • August 5, 2025

You Deserve Real Results. Now’s Your Moment. 


If you’re a woman over 40 in Cornelius and tired of feeling stuck—fed up with yo-yo diets, and ready to rewrite your story—you’re in the right place. At C2 (that’s us, CrossFit Cornelius), we know change gets harder as life, hormones, and daily demands shift. That’s why our 6-Week Strength-Based Challenge is designed to work with your body, not against it. This isn’t a quick fix or another punishing bootcamp. It’s science-backed, strength-driven, supportive, and life-changing.


And for the month of August, during our big Referralapalooza event, it’s never been a better (or more rewarding) time to bring a friend along with you! Onward and Upward—let’s do this together.

What Is the C2 Strength-Based 6-Week Challenge?

This is the program for women who want results they can see and feel. We’ve taken the guesswork and overwhelm out of the process, combining proven strength programming with real-world nutrition coaching and next-level accountability.


What makes the C2 6-Week Challenge different, especially for women 40+?
  • Strength-Focused Workouts: No endless cardio, no random circuits. Our Hybrid Fit and CrossFit sessions focus on building muscle, preserving bone density, and boosting metabolism—essential for women in perimenopause and beyond.
  • Balanced, Evidence-Driven Nutrition: No starvation diets. We help you fine-tune protein, carbs, fats, and hydration (hello, hormones!) so your body works with you.
  • Weekly Body Composition Tracking: Forget the obsession with the scale. We use cutting-edge, weekly InBody-style scans that track fat loss, muscle gain, and key health metrics so you see real progress from every angle.
  • 1-on-1 Accountability & Coaching: Owner Mike Ratnofsky (and our rockstar C2 coaching crew) guides you, checks in, problem-solves, and celebrates every win and lesson.
  • A Supportive Community: No judgment, lots of encouragement, and a crew who gets what you’re going through.

Real Results: Kristin M’s 6-Week Success

Don’t just take our word for it—see what happens when you trust the process, show up, and get the right support. Kristin M's joined the C2 6-Week Challenge wanting sustainable change, not another “quick fix.” Here’s her story (and numbers!):

Kristin’s Results:
  • Weight Loss: Down 7.2 lbs (153.5 → 146.3 lbs)
  • Body Fat Percentage: Down 5.2% (26.0% → 20.8%)
  • Muscle Mass: Up 2.1 lbs (107.9 → 110.0 lbs)
  • Lean Body Mass: Up 2.3 lbs (113.6 → 115.9 lbs)
  • Metabolic Age: Improved by 10 years (27 → 17)
  • Visceral Fat: Down from 4 → 3 (key health marker!)
  • Muscle Quality: Held strong at 74 (consistency is huge)
  • Body Water: More hydrated (52.3% → 52.4%)
  • BMR: Improved (1,518 → 1,529 kcal/day)
“The nutrition challenge really helped me focus on balancing my macros and staying consistent with hydration. It's amazing what a little fine-tune coaching from Mike was able to do for me in just 6 weeks!”— Kristin M's, C2 Athlete

Why Strength (Not Starvation) Is the Secret After 40

You’ve probably noticed that what “worked” for you in your 20s and 30s doesn’t quite cut it anymore. Here’s the real talk:

  • Crash diets tank your metabolism and hormones.
  • Endless cardio burns you out (and doesn’t build the muscle you need).
  • Lifting weights and eating enough of the right foods is the path to fat loss, toned muscle, higher energy, and real confidence.


The C2 approach unites strength, nutrition, and lifestyle tweaks. We design everything with the unique challenges and goals of women 40+ in mind—focusing on bone health, muscle preservation, metabolism, and sustainable fat loss. You get to feel powerful, strong, and in charge of your body.

Referralapalooza Special: Bring a Friend & Double Your Rewards!

Here’s where things get even better. When you join our August 6-Week Challenge during Referralapalooza, you can invite a friend to join you:

Bring a friend—both get $50 off and get entered into our Referralapalooza Raffle!

This isn’t just a cool way to save money. Women who start with a friend almost always finish stronger and are more likely to stick with their results! Double the support, double the fun, and a better shot at our prizes. (Think gift cards, wellness services, and more!)

How the Challenge Works

Here’s what you can expect:

  1. Book Your Consult: We meet 1-on-1 (in person or virtually) to discuss your goals, lifestyle, and what real change would look like for you.
  2. Customized Kickoff: You’re matched with the perfect blend of CrossFit, Hybrid Fit, and nutrition coaching. We’ll tailor your plan for sustainable results—no cookie-cutter stuff.
  3. Strength-Driven Workouts: Join a schedule of results-focused classes led by supportive, certified coaches who keep your form safe and your goals in mind.
  4. Body Composition & Progress Tracking: Every week you’ll see tangible progress—not just a lower number on the scale, but true fat loss, muscle growth, and better health markers.
  5. Weekly Check-ins & Accountability: We solve real-life obstacles together because we know life doesn’t pause just because you’re working on your health!
  6. Community Events, Recipes & Support: C2 is more than workout classes—it’s a hub of support, connection and resources for women prioritizing long-term wellness.
Why C2? (Hint: It’s More Than Just a Gym.)


At C2, we believe every woman should feel strong, empowered, and taken seriously—no matter her age. Here’s why our women 40+ thrive here:

  • We Listen & Customize: No two bodies are the same, especially over 40. Coaches work side-by-side with you.
  • Support That’s Real: You’re never a number here. We know your name, your journey, and we cheer you on every step.
  • Training for Life, Not Just Looks: We want you to pick up your grandkids, travel, and show up with energy for the things that matter outside the gym.
  • Onward and Upward: It’s our promise and our vibe. We grow stronger together, every season and every step.
Ready to Get Started? Let’s Make This Your Season!


Our 6-Week Challenge starts on Monday, August 18th, and spots are filling up fast (we give every participant real attention—that’s why!). If you’re ready for lasting change and want to bring a friend (or meet your future workout bestie at C2!), it’s go time.


Ready to get started and secure your spot?
👉 Sign up for the 6-Week Transformation Challenge and book your Week 0 weigh-in!


Want to chat first?
👋 Book a Transformation Challenge consult with Mike Ratnofsky, Owner & your dedicated coach for all 6 weeks.


Questions? Want to learn more, tour the gym, or chat with Coach Mike before you commit?


Check out our Programs page or reach out at the gym. We’re ready whenever you are!

Onward and Upward—your strongest self is waiting.

P.S. Remember—bring a friend for $50 off each and a shot at amazing local prizes! Real change is better together. See you at C2!

Why Staying Consistent Through the Holidays (or Starting Now) Is the Smartest Move You Can Make

By Mike Ratnofsky • December 12, 2025
Learn why staying consistent with strength training during the holidays protects strength, metabolism, and momentum, and makes January progress easier.

Why Personalized Training Inside a Group Environment Creates Better Results

By Mike Ratnofsky • December 10, 2025
Most adults don’t struggle because of a lack of effort. They struggle because their training, lifestyle, and recovery needs were never designed for their body. Traditional group classes treat every athlete the same. Same movements, same frequency, same expectations. But people adapt differently. Bodies respond differently. Stress levels, recovery capacity, hormone profiles, and sleep quality all vary. When the plan ignores that, results suffer. This is why C2 was built around a different idea. Your training should fit you, not the other way around. You train in a group environment, but the intention behind your plan is personalized. Your physiology, your schedule, your goals, your current season of life. The group provides the energy, accountability, and support. The personalization creates the actual progress. Why individualization matters The American College of Sports Medicine states that training must follow the principle of individual variability. Two athletes can complete the same workout and experience completely different adaptations. Research from the Journal of Applied Physiology shows that muscle protein synthesis and recovery can vary by more than 50 percent between individuals. Strength, work capacity, and movement quality improve at different rates for different people. Your training needs to match your body’s response, not someone else’s. How often you train matters Most adults make real progress on two to four strength-based sessions per week. But the right number depends on stress levels, sleep patterns, recovery capacity, and training history. Someone in a high-stress season may progress better with fewer focused sessions. Someone with years of training may thrive on a higher frequency. At C2, we help each athlete find an exact weekly rhythm that supports adaptation rather than fights against it. Accountability is personal Behavioral research from the American Psychological Association highlights that people respond to accountability in different ways. Some athletes stay consistent because they have structured sessions to complete. Others stay consistent because a coach is expecting them. Many thrive because the environment around them reinforces effort. This is why our hybrid accountability model works. We match the structure to the person so consistency becomes natural, not a constant battle. Where wellness fits into personalization Training is only one piece of the progress equation. Some athletes need deeper wellness support to optimize sleep, stress management, digestion, recovery, or hormone balance. Others do not. That is the point. It is individualized. Some people benefit from labs or targeted supplementation. A small percentage benefit from peptides or medical interventions under supervision. Many athletes need none of these tools. We recognize both realities. Our job is not to push wellness tools. Our job is to understand the whole picture and help each athlete find the right combination of training, recovery, nutrition, and, when appropriate, medically supervised support. This also includes knowing when to refer someone to a trusted professional outside the gym based on true need, not trends. Group training doesn’t have to mean generic training A well-designed group setting creates energy and consistency, but the progression inside it must be individualized. You may be training alongside others, but your plan is your own. Training volume, tempo, loading, progressions, wellness considerations, and accountability strategies are matched to the individual, not the room. This is what makes progress sustainable. Research from the University of New England shows that people training in supportive group environments stay more consistent and enjoy their training more. When that environment includes individualized progression, improvements in strength, body composition, and overall well-being increase significantly. This is the model we run at C2. Individual plans. Individual accountability. Individual pathways. A supportive room around you that elevates your effort. Real training designed for real people who want results that actually last.

GLP-1 success depends on more than the medication

By Mike Ratnofsky • November 26, 2025
GLP one medications are powerful, but the real magic happens when they are paired with a healthy lifestyle GLP one medications like semaglutide and tirzepatide have taken over every conversation in health and wellness. More people than ever are turning to medical support to finally break through years of weight struggles, insulin resistance, and metabolic dysfunction. These medications work by slowing gastric emptying, improving blood sugar control, reducing cravings, and increasing satiety. All of this contributes to steady, reliable weight loss for people who have previously felt stuck. But here is the truth that most people misunderstand. GLP one medications are not a magic fix on their own. They become truly life changing when combined with strength training, protein centered nutrition, proper hydration, structured sleep, and lifestyle support. In other words, the medication is the accelerator but the habits you build are the engine.
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