A simple, sustainable strength and nutrition framework designed to help you rebuild muscle, restore energy, and navigate perimenopause without cardio marathons or diet trends.
Rebuild lean muscle with a structured weekly strength plan
Support metabolism and energy with a protein-first nutrition approach
Stop guessing and start following a clear, midlife-appropriate strategy
“I’m working out, but nothing is changing.”
“I’m eating less, but the scale won’t budge.”
“I feel more tired than I should.”
You’re not lazy.
You’re not broken.
You’re in perimenopause.
Hormonal shifts change how your body responds to stress, recovery, and nutrition. What worked in your 30s often creates more stress now, not better results.
You don’t need more intensity.
You need a smarter approach built for this season.
This guide gives you a practical starting point you can implement immediately.
Two full-body workouts (A + B) you can rotate each week to support muscle retention, metabolism, and long-term strength.
Clear sets and rep guidance so you’re not guessing.
A simple way to structure your meals without calorie obsession.
Learn why protein becomes non-negotiable in midlife, and how to build balanced plates that support energy and recovery.
Track your sessions. See your consistency. Build momentum the disciplined way.
No trends.
No detoxes.
No cardio marathons.
Just structure.
I help women in midlife navigate perimenopause and menopause without diet trends or punishing workout cycles.
My focus is on strength restoration, muscle rebuilding, stabilizing energy, and helping you feel capable in your own body again. I don’t believe in extremes. I believe in discipline, clarity, and long-term stewardship of your health.
Strength isn’t vanity.
It’s a responsibility.
This guide introduces the foundational principles I use inside my Midlife Shift Coaching Method.
Midlife Shift is a structured, strengths-focused approach designed specifically for women navigating hormonal changes, not generic fitness plans built for 25-year-olds.
This free plan is your starting point.
If you apply it consistently, you’ll begin to feel the difference.
If you’re ready for deeper structure and support, you already understand the foundation.
Download the free perimenopause strength training plan and take the first disciplined step toward rebuilding energy and muscle the right way.
Instant access on the next page. A copy will also be sent to your inbox.
Essential Fitness Coaching LLC © 2026 All Rights Reserved
Medical Disclaimer: This content is for educational purposes only and is not medical advice. Consult your physician before beginning any exercise or nutrition program.
Results Disclaimer: Individual results vary based on consistency, effort, and individual health factors.