Live Stronger, Longer.

Practical fitness and habit support for women in perimenopause & menopause. Build routines that protect your bones, boost your energy, and help you thrive.

Hormonal Chaos

Fluctuating estrogen, joint pain, stubborn weight gain Midlife hormonal shifts can feel like your body is working against you. LiftHerUp programs are built around these changes — not in spite of them.

Energy Crashes & Poor Sleep

Waking up exhausted, wired at night, or losing motivation to move? Strength training helps regulate cortisol, stabilize energy, and rebuild resilience — we'll guide you rep by rep.

Losing Muscle & Bone Density

After 35, you lose 3–8% of muscle per decade — unless you train intentionally. Our programs help you stay strong, mobile, and independent through menopause and beyond.

LiftHerUp Strength helps women in perimenopause and menopause train with purpose — for strength, longevity, and confidence.

My Programs

Fitness Planner PDF

A comprehensive 12-week strength program with detailed instructions and progress tracking.

Coming Soon

30-Day Dumbbell Challenge

Transform your body with just a pair of dumbbells in this 30-day progressive program.

Coming Soon

Notion Dashboard

All-in-one fitness tracker, meal planner, and workout library in a customizable Notion template.

Fitness Tips & Articles

Expert advice, workout tips, and nutrition guidance to help you achieve your fitness goals.

Fiber After 35: The 30-Gram Blueprint for Women's Hormones, Gut & Longevity

Women's Health

2025-09-057 min read

Fiber After 35: The 30-Gram Blueprint for Women's Hormones, Gut & Longevity

90% of women miss their daily fiber target, but after 35, this 'harmless' gap quietly sabotages your hormones, metabolism, and mood. Here's the 30-gram blueprint that changes everything.

Stronger Bones After 35: 5 Evidence-Backed Habits Every Woman Can Start Today

Women's Health

2025-08-067 min read

Stronger Bones After 35: 5 Evidence-Backed Habits Every Woman Can Start Today

Heavy lifts, smart nutrition, and stress-proof sleep — your one-page plan to outsmart osteoporosis.

Strength Training

2025-06-258 min read

Strength Training for Women: How Lifting Weights Transformed My Life (and Can Transform Yours Too)

From rebuilding bone density to boosting metabolism and mental clarity, lifting weights is one of the most powerful investments you can make in your long-term health.

About the Coach

Hi, I'm Marie!

I'm a certified strength coach with a PhD in computational chemistry and a background in healthcare AI. I specialize in coaching midlife women who want to train for strength, health, and long-term resilience — whether they're just getting started or already lifting.

My approach is outcome-focused and evidence-based. I help women build muscle, improve bone density, increase VO₂ max, and develop habits that support lifelong health.

In addition to 1:1 coaching, I offer digital programs and training templates designed to guide women through effective strength plans at their own pace — all grounded in the same science-backed principles I use with private clients.

There's no one-size-fits-all promise here. Whether you're using a template or working with me directly, my goal is to help you train with purpose and confidence through perimenopause, menopause, and beyond.

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