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NCC is a flexible approach to health and fitness for Women 40+ which includes workouts, recipes & scheduling - all in one app.
No Crap Cake started with food, but it’s always been about choice. It’s not about cutting things out, but about pausing long enough to decide what you actually want. That might mean enjoying cake properly, at a time that feels right, rather than reacting on autopilot. The same idea applies to movement, work, and life. Less reacting, more choosing, and a calmer, more sustainable approach overall.
Absolutely.
Many members join simply because they love the structure, variety, and accountability of having their workouts ready to go in the app - without having to think about what to do next.
Not everyone in the No Crap Cake Method has a fat loss goal. Some are here to maintain their progress, feel strong, and prioritise their long-term health and fitness. Whatever your goal, you’ll find a plan that supports it.
Yes - and it’s actually a great time to focus on building long-term habits.
If you’re using a GLP-1 medication, you’re likely in a larger calorie deficit, which makes it even more important to work on movement, strength training, and sustainable eating habits. These are the very things that help you keep the weight off once you stop taking it and reduce the risk of muscle loss that can come with faster weight loss.
The fact that you’re looking for something that supports long-term health shows you’re taking a smart, sustainable approach.
Yes... everything is designed with women 40+ in mind. Ruth has specific menopause qualifications to ensure she has the knowledge needed to help those who are at this stage in life.
No - calorie tracking isn’t essential to make progress.
It can be a useful tool for building awareness around portion sizes and food choices, but it’s not the only way. Many women find that tracking feels restrictive or time-consuming, and that’s completely understandable. What matters most is understanding how to fuel your body, balance meals, and build habits you can sustain for life and not how accurately you can log every bite.
There are also times when tracking isn’t the right approach, especially if it adds stress or takes away from enjoying food. The goal is to learn what works for you so that you can eventually eat with confidence without needing to count.
It depends on the level of support you’d like and what will keep you most consistent.
You can also change levels at any time if you decide you’d like more (or less) support - the aim is to help you find what works best for you.
Yes, absolutely. The app is designed to give you options, not rigid rules. You can choose workouts that fit your time, energy, and preferences, whether that’s short sessions, home workouts, or gym training, and schedule them around your life. Nutrition is flexible too.There’s no strict meal plan, just supportive tools, recipes, and optional tracking to reduce decision fatigue and help you stay consistent.
Getting started is simple. Once you join, you’ll be guided through a short onboarding process to help you set your focus and find what suits you right now. You don’t need to be fit, motivated, or “ready.” Just start where you are. From there, you can choose workouts, explore resources, and build momentum gradually, without pressure to do everything at once.
In theory, nothing! A squat is still a squat. A run is still a run. Strength training still builds muscle, and cardio supports endurance. But in reality things are not the same.. Women 40+ manage more responsibility, have disrupted sleep, and less predictable energy levels -That’s why rigid plans often fail. A flexible approach with options for busy, low-energy, and higher-energy days is what allows consistency and progress over time.
It's the exact opposite! Health shouldn’t only work while you’re “on plan.” If it falls apart as soon as the programme ends, it wasn’t sustainable in the first place. The No Crap Cake Method isn’t a diet or a short-term reset. It focuses on realistic movement, flexible structure, and habits that fit real life, so you can keep going without constantly starting again.
We have modifications that are lower impact and easier on the knees. It’s always a good idea to check with a physio or doctor if you are worried about undertaking certain exercises.
No - and that’s a good thing.
While there are fab interactive recipe books in the app packed with ideas, inspiration, and guidance on what balanced meals can look like, we don’t give out strict meal plans.
Meal plans can be helpful for short-term ideas, but they’re rarely sustainable. This time, it’s about finding a way of eating that fits your life and not trying to follow something “perfect” or unrealistic. We’ll help you build habits and confidence so you can enjoy food you love, without the all-or-nothing mindset.
So ask questions, get inspired, and make it work for you — that’s where real, lasting change happens.
Not at all - you can start from any level of fitness.
The aim with the workouts in the Ruth Mac Fit app is for you to progress at your own pace. Whether you’re returning to exercise, starting for the first time, or already training regularly, you’ll find a level that challenges you without feeling overwhelming.
The goal isn’t to be fit before you start - it’s to get fitter, stronger, and feel better as you go.
You’re not alone and this time, we’re building change that lasts...starting where you are now.
The workouts are designed to fit you - your time, your goals, and your energy.
Inside the Ruth Mac Fit app, you’ll find a wide range of workouts for all levels, from full-body sessions to upper/lower splits, kettlebell training, and follow-along workouts. You can choose a structure that works for your week, for example:
There’s no one ‘perfect’ split - the best routine is the one you can stick to consistently and that leaves you feeling ready for your next session.
Not at all - you can train from home or the gym, whatever suits you best.
The Ruth Mac Fit app includes both home and gym workout options. If you’re training at home, you won’t need masses of equipment either a pair of dumbbells or some resistance bands will go a long way. We recommend a yellow and red superband and a mini fabric glute band to start with if you don't have anything at the moment..
You’ll also find kit-free sessions in the app for days when you don’t have any equipment or just want to keep things simple.
Yes - you’re in full control of your membership.
There’s no long-term commitment, and you can cancel your plan at any time through your account. Your access continues until the end of your current billing cycle, so you can make the most of your remaining time in the app.
That said, real progress comes from giving yourself time. We encourage you to come into this with the mindset of building long-term change, not chasing a quick fix. Most members find that committing for a few months helps everything start to click - habits, confidence, and results.
