Why me
I've spent 12 years coaching women through exactly this. I've lived it myself, and I built this guide from what actually moves the needle, not what's trending.
12years coaching women
32years lifting
B.S.in Kinesiology
You cut the carbs. You added the cardio. You're eating less than you did in your twenties. And you look exactly the same.
The First Four Weeks is the 120-page plan I built for my 1:1 clients: four weeks of strength training, your exact numbers, 25 meals, and the habits that make it stick after 40.
You start losing muscle every year, whether you notice it or not. Cardio doesn't protect it. Eating less speeds the loss up. Less muscle means a slower metabolism and a body that holds onto fat no matter how carefully you eat.
The fix is progressive strength training and enough protein to rebuild what you're losing. That's this entire guide, laid out week by week so you never have to guess.
You were never the problem. The industry needed you to believe you were.
Four parts. Everything you need for your first month, and what to do after it.
Start here
Ten months in and out of hospitals, rebuilding from 95 pounds, and going through menopause a decade early. What it taught me about building a body back.
Part one
A step-by-step worksheet for your maintenance calories, your deficit, and your protein target, with a worked example so you never guess.
Breakfasts, lunches, dinners, and snacks built on protein and fiber, with calories, protein, and fiber listed for every one. One dinner for the whole family.
Full days of eating at 1,500, 1,800, and 2,100 calories. Pick the one closest to your number and follow it.
The one supplement worth your money, the two-second test for spotting real protein, and what to do when you're hungry.
Part two
Every session laid out with a home and gym version of each move, form cues, and an easier option if something feels off.
Reps in reserve, when to add weight, and a 25-minute version of every day for the weeks life gets busy.
Part three
My framework for building habits the same way you build strength. Start light, stack it, log it, add a little.
How to hook new habits onto the ones you already have, and what to do the day after you slip.
Five minutes on Sunday that keep you honest and keep you going.
Part four
Training log, weekly check-in, habit tracker, and your starting-number worksheet.
What to grab at Costco, Trader Joe's, Aldi, and Whole Foods.
Easy trades that add protein to foods you already eat, plus 20 habits small enough to start today.
How to plan ahead, what to order anywhere, and what a drink actually costs you.
This is for you if
You're in perimenopause or menopause and your body changed the rules without telling you. Same food, same workouts, different results. You're tired of starting over every Monday, and you're ready to build something instead of shrinking yourself down.
This isn't for you if
You want another 30-day quick fix you'll drop by week two. This is a foundation you keep building on.
$47 is less than what you'd spend on a single workout with me. For that, you get the exact training and nutrition plan my 1:1 clients start with, laid out so you're never guessing what to do next.
This is a digital product. Due to its instant nature, all sales are final.
I've spent 12 years coaching women through exactly this. I've lived it myself, and I built this guide from what actually moves the needle, not what's trending.
Both, plus the habits that hold it together. Strength training and protein-forward eating work together. One without the other won't move the needle.
Yes. Three complete sample days at 1,500, 1,800, and 2,100 calories, plus 25 meals you can rotate. Everything is family-friendly, so you're not cooking two dinners.
No. Every exercise has a home version with dumbbells and a gym version. Pick one and stick with it.
No. Every move has an easier option, and it walks you through week by week.
This shows you why what you've been doing hasn't worked, and how to train for your body now.
Instant download straight to your inbox. Works on your phone, tablet, or computer, and prints clean.