Let’s be honest, whether you are peri or menopause, it can feel like your body’s suddenly flipped the script. The scale creeps up, your energy dips, and things that once worked (like skipping dinner to “be good”) now backfire.
But here’s the truth: this season of life isn’t about shrinking. It’s about getting stronger. And no, I don’t mean just physically. I mean emotionally, mentally, hormonally, and yes, through every bicep curl and squat.
I’m Tania Monk, certified PT and nutritionist, and I help women in perimenopause and menopause take their power back, one workout and one meal at a time.
So What’s Actually Going On in Your Body?
Estrogen and progesterone start to decline. That affects more than just your period.
- You lose muscle faster
- You gain fat more easily (especially around the belly)
- You feel more tired, moody, and foggy
- Your sleep gets disrupted (thanks, hot flushes)
You’re not lazy or broken. You’re just going through a transition no one ever taught you how to prepare for.
Why Strength Training is a Game Changer
You don’t need to spend hours at the gym or lift like a bodybuilder. But you do need to start moving with purpose.
Here’s what a regular strength routine can do for you:
- Preserve and rebuild muscle mass (which helps with weight regulation)
- Increase bone density (hello, osteoporosis prevention!)
- Balance blood sugar & reduce inflammation
- Boost mental clarity and confidence
Not to mention, the post-workout I can do anything feeling? That’s real.
My 12-Week Menopause Program Was Made Just for You
If you’ve been told to just “eat less and move more,” that advice is outdated. Your body needs a new strategy. One that works with your hormones, not against them.
Here’s what we focus on:
- Strength-based home workouts (no gym required)
- Nutrition to support hormone health
- Mindset coaching & motivation
- Realistic structure for real-life schedules
Whether you’re brand new to exercise or getting back into it after years, this program meets you where you’re at.
See what others like you have to say about the program…
Real Talk: You Deserve to Feel Good Again
Your energy, your libido, your confidence, it doesn’t have to fade.
You’re not here to fade out. You’re here to power up. Let’s do it together.
👉 Join My 12-Week Menopause Program Now and feel the difference from Week 1.
About 28 by Sam Wood
28 by Sam Wood is Australia’s #1 at-home online fitness and nutrition program. With thousands of members and a team of expert trainers, 28 offers quick, effective workouts, family-friendly meal plans, and daily support for every fitness level and life stage, including menopause.
Our supportive 28 community is where members share wins, stay accountable, and never feel alone on their journey. It’s fitness that fits your life, and your season.
