Free Resources & Tools
Everything you need to build strength, optimize nutrition, and thrive through perimenopause and beyond. Download free guides, track your progress, and discover recommended products.
Free Guides
5 Protein-Packed Breakfast Ideas
Quick, delicious breakfast recipes that keep you full and support muscle maintenance.
- ✓30g+ protein per serving
- ✓Ready in under 10 minutes
- ✓Perfect for busy mornings
- ✓Nutrition facts included
High-Fiber Food Cheat Sheet
A printable guide to fiber-rich foods that support digestion, energy, and weight management.
- ✓50+ high-fiber foods
- ✓Fiber content per serving
- ✓Easy meal swaps included
- ✓Printable PDF format
4-Week Strength Starter Plan
A beginner-friendly strength training program designed specifically for women 35+.
- ✓3 workouts per week
- ✓Progressive overload built-in
- ✓Video exercise demos
- ✓Perimenopause-friendly
Printable Trackers
Menstrual Cycle Tracker
Track your cycle phases, symptoms, and energy levels to optimize training and nutrition.
- ✓Track 3 months at a time
- ✓Symptom logging section
- ✓Energy & mood tracking
Weekly Workout Log
A simple template to track your strength training progress week by week.
- ✓Track sets, reps, and weight
- ✓Notes section for each workout
- ✓Printable PDF format
30-Day Habit Tracker
Build lasting habits with this simple daily check-in tracker.
- ✓Track up to 6 habits
- ✓Visual progress tracking
- ✓Reflection prompts included