Free Resources

Free Guides for Women Over 40

Printable, no-nonsense guides you can actually use — built around real food, real strength training and the way your body works after 40. Every one of them is completely free.

7-Day Fat Loss Meal Plan

A full week of protein-forward meals, shopping list, meal prep guide, food swaps and a progress tracker.

7 Full Days of Meals
Complete Shopping List
Sunday Meal Prep Guide

Download free

The Protein Cheat Sheet

Your daily protein target, the protein in 40+ everyday foods, meal formulas and 25 easy high-protein snacks.

Your Daily Protein Target
Protein in 40+ Foods
Protein at Every Meal

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7-Day Beginner Strength Plan

A gentle first week of strength training with warm-ups, form cues, walking days and rest built in.

3 Full-Body Workouts
Clear Form Cues
Warm-Up & Cool-Down

Download free

Not sure where to start?

If you have never lifted before, start with the 7-Day Beginner Strength Plan. If you want to sort your eating first, start with the Protein Cheat Sheet — it is the single biggest nutrition win after 40.

Start with the Strength Plan