Perimenopause Fitness and Nutrition Basics: 30 Day Complete Plan. Your step-by-step complete toolkit to feeling energised, strong, and back in control

By Jane Cox

Author Jane Cox qualified in the fitness industry for over 30 years as a Level 3 Personal Trainer and Fitness Coach, working with women at every stage of life. Alongside her experience in strength, nutrition, and injury prevention, she holds the 3rd Age Woman Global Online Certification in Menopause and the 3rd Age Woman Menopause Transition Specialist Certification - qualifications designed specifically to help women navigate this stage of life with the right knowledge and tools.

But more important than the certificates is the lived experience.

Jane's been through perimenopause herself. 'I know what it's like when your body changes, when what "used to work" suddenly doesn't, and when you feel like you're battling yourself just to keep bulges in check and energy up'.

This book has been published to combine decades of coaching expertise with the reality of living through midlife, so you get strategies that are practical, evidence-based, and made for women like you.

Simply your go-to companion for turning confusion into clarity and overwhelm into action. Designed for busy midlife women, this book helps you build a body (and routine) that keeps up with your life.

What's Inside: Movement

Your fitness doesn't need to be extreme to be effective.

Plug-and-play 4 week fitness plan for strength, mobility, and mood.

A simple meditation challenge to help calm the chaos and reduce cortisol.

Nutrition

We're not cutting carbs-we're fuelling the body.

Key Focus Foods: what to eat and why it works (including protein, omega-3s, fibre, and calcium).

Real-life food solutions:

Examples of Focus Foods Containing - Protein - Omega 3 Fatty Acids - Fibre - Calcium.

Complex v Refined CarbsImpact of SugarBuilding a Balanced PlateHealthy Fats V Saturated FatsHow to Meal Prep with Brain FogMeal Planning Made Easy

5 balanced breakfast recipes

5 quick & energising lunch recipes

5 dinner recipes to support fat loss and hormone balance

Lifestyle

It's not just about workouts. Lifestyle change matters just as much.

Easy sleep strategy (finally sleep through the night)

The magnesium guide (because most women are missing this crucial mineral)What does Creatine do and why is ViT D vital?Self-care that's doable.

This guide helps you reset your energy, your mindset, and your plan-without starting from scratch.
It's about becoming the most switched-on, steady, and strong version of you - even during hormonal chaos.

• Format: Paperback
• Language: English
• ISBN: B0FSDRYCWG
• ISBN13: 9798297483507
• Release Date: September 2025
• Publisher: Independently Published
• Length: 80 Pages
• Weight: 0.35 lbs.
• Dimensions: 0.2" x 6.0" x 9.0"