Doing everything you used to do, and it just doesn't work anymore.
It's not your fault, and you're not broken. Your hormones shifted, and the plan that worked at 35 doesn't fit your body at 55. This bundle gives you the plan that does.
What changes in your 50s, and what this bundle does about it
Muscle
We slowly lose muscle with age, and it speeds up later in life. The Starter Strength Plan and Protein guide help you keep it and build it back.
Bone
Bone loss speeds up after menopause. Lifting, walking, calcium-rich meals and a balance routine give your bones what they need.
Belly fat
Lower estrogen shifts fat to your middle. Muscle, protein, fiber and daily Zone 2 walks work with your body instead of against it.
Sleep and stress
Hot flashes and 3 a.m. wake-ups make everything harder. The Self-Care Journal gives you a sleep routine and a way to track what helps.
9 guides. One complete plan for your 50s.
01 · Starter Strength Plan
3 full-body workouts, a 12-week roadmap, bone and balance routine, and safe swaps for knees, backs and osteoporosis.
02 · Zone 2 Cardio Guide
Easy cardio for your heart and blood sugar: an 8-week ramp, heart-rate chart by age and hot flash tips.
03 · Protein Made Easy
How much you really need after 50, a cheat sheet, a 30-gram meal builder and a 7-day tracker.
04 · Breakfast & Meal Ideas
40+ meals and snacks with 25 to 40 grams of protein, plus a bone-building foods chart.
05 · Grocery List & Meal Template
Build-a-Plate formula, weekly planner, label reading, and shopping for one or two.
06 · Busy-Day & Travel Playbook
For caregiving, work and travel days: 10-minute and no-floor workouts and a stiffness reset.
07 · Your Body in Your 50s
What menopause really changes, myths vs. facts, a symptom tracker, and what to ask your doctor.
08 · Self-Care Starter Journal
A 4-week check-in for sleep, stress, symptoms and mood, with a midlife sleep routine.
09 · Sunday Meal Prep Mania
4 weeks of 90-minute preps with shopping lists, eating plans and 30 grams of protein per meal.
5 simple pillars for your strongest decade
Lift
Three 45-minute full-body workouts a week.
Fuel
About 30 grams of protein at every meal, plus fiber and calcium.
Move
Build up to about 150 easy cardio minutes a week.
Restore
Protect your sleep and give yourself real recovery.
Partner
Know your numbers and what to ask your doctor.
This is for you if…
- You're in perimenopause, menopause or beyond
- You're new to lifting, or starting again after time off
- You want a plan for home or the gym with basic equipment
- You're caring for parents, kids or grandkids and need a plan that bends
It's not for you if…
- You want a crash diet or a quick fix
- You're already following an advanced, personalized program
- You want 1:1 coaching (ask about working with Heather instead)
Hi, I'm Heather. I'm in my 50s too.
I'm the founder and head coach of Best Health Wellness, and I've spent over 30 years helping women get stronger through fitness, nutrition and wellness. I work alongside a physician-guided team, and I'm living these changes myself. This bundle is the exact starting point I give my clients.
All 9 guides, 70+ pages. That's about $3 a guide.
- ✓ Starter Strength Plan (12-week roadmap)
- ✓ Zone 2 Cardio Guide
- ✓ Protein Made Easy
- ✓ Breakfast & Meal Ideas
- ✓ Grocery List & Meal Template
- ✓ Busy-Day & Travel Playbook
- ✓ Your Body in Your 50s NEW
- ✓ Self-Care Starter Journal
- ✓ Sunday Meal Prep Mania (4 weeks)
Instant download · Printable PDFs · Yours to keep
Coming soon: Sheet Pan, Slow Cooker, Build-a-Bowl and Weekend Breakfast recipe bundles.
Questions
I'm in perimenopause, or already past menopause. Is this for me?
Yes. The guides are written for women in their late 40s, 50s and beyond, wherever you are in the transition.
I've never lifted weights. Is it too late?
Not at all. Women in their 60s and 70s build strength with training. Week 1 is about learning the moves with lighter weights.
I have osteoporosis, bad knees or a sore back. Can I do this?
The strength plan includes swaps for knees, backs, shoulders, osteoporosis and pelvic floor concerns. Check with your doctor first, especially with osteoporosis.
What equipment do I need?
A few pairs of dumbbells, a sturdy chair or bench, and a resistance band if you have one. The busy-day workouts need nothing at all.
Do I have to count calories?
No. You'll use simple hand portions and a protein cheat sheet instead of tracking everything.
How do I get the guides?
Right after checkout you'll get instant access to all 9 PDFs. Print them or use them on your phone or tablet.