The method Explained

Build a leaner,
stronger body
after 40 -
without restrictive
dieting.

Sam McMurray

The 30-30-30 Method is a simple, sustainable approach to body recomposition for women 40+ who are ready for real results.

PROTEIN

Build your main meals around approximately 30 grams of protein.

Why it matters:

MIN MOVEMENT

Move your body intentionally for at least 30 minutes a day.

This can include:

The goal is not perfection.
The goal is to create a consistent rhythm of movement.

DAYS OF CONSISTENCY

Practice these habits for 30 days.

Not to “fix” your body in a month.

But to create momentum, structure and trust in yourself.

Thirty days gives you a simple starting point — long enough to build awareness, short enough to feel approachable.