In partnership with

^{Happy Friday & Welcome to} 🌿 ^{NOURISHED, a weekly newsletter for women over 40 who want to feel healthier, stronger, and more confident.Was this sent to you? Subscribe here}

Just a quick note to say if you’ve found yourself on my list and you’re past the Perimenopause and Menopause stage, everything I discuss here is still relevant to you! You can implement all of my lifestyle recommendations at any age to support your mind + body.

A Peek Inside:

• Why your approach to working out in Perimenopause needs to change

• Steal my new strength-focused, full-body, no-stress workout routine

• Reminders to get the most out of your effort (and see change)

Thanks for keeping 🌿 NOURISHED free!

You can still snag a discount on Momentous creatine below 👇

Unmatched Quality. Proven Results. Momentous Creatine.

Creatine is one of the most effective and well-researched supplements for improving strength, power, recovery, and cognitive performance. Momentous Creatine contains Creapure®—the purest, pharmaceutical-grade creatine monohydrate—single-sourced from Germany for unmatched quality and consistency. Every batch is NSF Certified for Sport®, meaning it’s independently tested for safety, label accuracy, and banned substances.

With no fillers, no artificial additives, and clinically validated dosing, it embodies The Momentous Standard™—a commitment to science-backed formulas, transparency, and uncompromising quality. This is why it’s trusted by professional teams, Olympic athletes, and the U.S. military’s top performers.

Whether you’re starting your creatine journey or returning after a break, Momentous Creatine gives you the confidence of knowing you’re fueling your body with the very best—precisely formulated for results you can feel and trust.

Head to livemomentous.com and use code HIVE for up to 35% off your first order.

Elevate Your Performance

Working Out Over 40

Over 40, women are more sensitive to stressors - even the good ones.

A lot of things can raise cortisol (stress hormone) and make it harder to maintain and/or lose weight. Even things that are good and things we enjoy, can raise stress levels.

Stress isn’t all bad — and we do need some in order to challenge our minds, bodies and continue to grow. But once we are in our 40’s, we need to be mindful of how much stress and how well we are recovering.

A lot of women were trained to train hard… on the treadmill, boxing, spin, doing alllll the cardio so you sweat a ton and burn as many calories as possible. (sound familiar?)

Forget all of that.

It’s time to change your focus and your perception of what it means to get a good workout.

Steal My 3-Day Strength Workout

I’ve been trialing a new strength routine that my husband created for me. I wanted something that was time-efficient, full-body, and only 3 days and so far it’s been great!

→ You can do these in 30 minutes or less (sometimes I can finish Day 1 in 15 min)

→ You’ll hit all of the super important muscle groups while at the same time working smaller, stabilizer muscles, too

→ You can choose to throttle back or challenge yourself by adjusting weight and reps

→ You can choose to make this progressive overload by continuing to increase weight as weeks go by (this is the best way to really see results in muscle strength)

→ Each day is only 4 lifts (I said I wanted efficient!)

→ Since it’s only 3 days, you have time in the week to do other things you like

→ You can do this all at home with bodyweight or dumbbells

I would recommend you begin with NO WEIGHT. Get your form down, see how it feels. Run through 3 sets of 10 reps for each exercise. Then add weights.

DAY ONE

Weighted single leg thrust (weight rests on hip)

DB Split squat quad focus (knees go beyond toes)

Deficit pushups (hands go on blocks or something higher, and drop full range so you feel a chest stretch)

DB bent rows (you can do each side separately leaning on a bench or chair, or do both sides at the same time standing with a hinge at the hips and flat back)

DAY TWO

DB Bulgarian split squat (glute focus)

Heel raised squats

DB pullovers (full range)

Seated incline curls

DAY THREE

Straight leg deadlift (really hinge at the hip, flat back)

Heel raised squats

DB Lat raise

Overhead triceps

Get The Most Out of Your Effort

A lot of people will go all-in on one aspect of their lifestyle and wonder why they aren’t seeing change. Usually, that’s the exact reason.

If you’re going to commit to working out, you might as well also supplement correctly and be intentional with what you eat and how you sleep. All things combined will yield the best results.

→ Your sleep impacts your hormones, recovery, and muscle growth and repair.

→ Your strength training will strengthen + build muscle.

→ Your nutrition will help your recovery, muscle building, and your sleep.

But strength training without considering your nutrition or sleep won’t get you as far as you hope. (It’s still good to do! But if you’re looking for a change in body composition and noticeable strength, you do need to factor in sleep and nutrition).

This full-body, 3-day strength routine works because it’s not too harsh on your body. Overtraining is all too common. It can cause a lot of stress on the body and women over 40 need to throttle back.

It’s time to train smarter. Not harder.

I hope this was helpful!

Questions? Just hit reply.

Happy Friday.

xo, Tara

Transparency: This newsletter may contain affiliate, ad, and/or partner links where I earn a commission if you click or shop.