MENOPAUSE MUSCLE FIX
I created the Menopause Muscle Fix program to give you a simple, structured way to start 2026 strong without overthinking or over planning. Your only job is to make time, schedule it, and show up. This program closely mirrors my own “training for life” routine, designed to support strength, energy, and consistency through menopause.
To access the program click here. To view each workout simply double click the thumbnail icon for the day. Tuesday’s workouts will be new and accessible each week at 6 am. For cardio, choose what you enjoy: walking, running, jump rope, hill climbs, hiking, cycling, or stair repeats. On longer sessions keep intensity lighter. On high intensity days push hard during the 8 rounds of 20 seconds on / 10 seconds off. See notes below on High Intensity Cardio and Endurance Cardio.Each week includes:A full body strength workoutA workout split (upper/lower, front/back, strength/conditioning)HIITEndurance cardio
These workout are scheduled on the same days each week to help you build routines and habits that last. Like everything in our busy lives training must be scheduled. If it isn’t, the hours pass…then the days, weeks, and months. Consistency doesn’t happen by accident, it’s built with intention. If a full week feels like too much start with three days and commit to them. That’s enough to make meaningful progress. I’m so glad you’re here, choosing the make changes that will support a healthier, stronger, and happier life through menopause and beyond.High Intensity Cardio
4 minutes repeating 20 seconds of intense cardio with 10 seconds of rest, 8 times. 4 minutes of steady, recovery cardio. Repeat above 3-6 times. If sprinting doesn’t work recover with a steady state cardio like rowing, walking, jogging, biking, etc. and then use stair repeats, jump rope, or hill repeats to bump up your heart rate and the intensity. These workouts should make you breathless, pushing your limits safely with good form. I love this type of training during the week when you have time constraints. You can burn more calories in a a shorter period of time and you can help improve your VO2 max.Endurance Cardio
This is cardio where you can talk breathlessly. Build slowly each week.I prefer this one on the weekend or another day when you have more time.Cardio ideas: Run/walk, rowing, elliptical, biking outside or inside This type of training helps improve mitochondria health, your ability to burn fat, improves your endurance, improves metabolic health, and allows for faster recovery.