Keep your muscle.
Hit your protein.
Stop guessing.
The Strong After 40 Starter Pack is 26 printable tools built around what actually changes in this decade: joint-friendly strength plans, protein planners that fit family dinners, a perimenopause tracker, a GLP-1 muscle check-in, and the doctor visit prep sheet you have been meaning to make.
After 40, the rules change. Most planners never got the memo.
Three things the research is clear on, and why every page in this pack exists.
of GLP-1 weight loss can be lean mass
Unless you lift and eat enough protein. The muscle you lose at 50 is the independence you need at 70.
STEP 1 trial body-composition substudyof muscle lost per decade after 30
It speeds up after 60. Strength training is the one thing shown to reverse it, and it works at every age it has been studied.
Muscle aging research (Volpi and colleagues)of protein per kg of body weight, per day
Well above the 0.8 g most guidelines still quote. Most women I work with are 40 to 60 grams short every single day.
PROT-AGE Study Group recommendations for adults over 65; sports nutrition bodies recommend similar for active women over 40Take a look inside
Real pages from the pack. Clean, printable, and made to be written on.
What’s inside
Four sections. Two pages go on the fridge in week one; the rest are there when life calls for them.
Move
- 4-Week Beginner Strength Plan, three 25-minute sessions, dumbbells and a chair
- Exercise Swap Chart for knees, shoulders, wrists, back
- The “Bad Day” Minimum Plan for weeks that fall apart
- Intermediate Plan, workout log, 10-minute and hotel workouts
Fuel
- Protein Target Sheet, your number and what 30 g looks like
- Family Dinner Protein Converter, one dinner for everyone
- 7-Day Sample Menu, about 120 g a day
- Meal planner, grocery list, eating-out cheat sheet
Track
- GLP-1 Muscle Check-In, 12 weeks with red flags
- Perimenopause Symptom Tracker
- Energy Map and Joint Pain Map
- Habit, progress, sleep and strength-milestone trackers
Support
- Doctor Visit Prep Sheet, with the labs worth asking for
- Accountability Text Scripts, copy and send
- Letter to Future Me
- Quick-Start Guide and three phone wallpapers
This is for you if…
Week 1 is two sets per move. Every exercise has a swap if something hurts. No gym, no machines, no jumping.
The Muscle Check-In and Protein Target Sheet exist so the weight you lose is fat, not the muscle you will need at 60 and 70.
Track the symptoms, find your real energy window, and walk into your next appointment with a sheet your doctor can actually use.
Brenda ChabotM.Ed.ISSA Certified Personal Trainer
Graduate Certificate in Nutrition
Menopause Coaching Specialist
Made by a woman over 40, for women over 40
I built these because the trackers I could find were made either for bodybuilders or for teenagers. Nothing asked about hot flashes, GLP-1 side effects, the labs worth requesting at 48, or how to get more protein on your plate when the family wants spaghetti.
These are the sheets I use myself and hand to the women I coach. They are not a program. They are the tools that make any program stick.
Brenda
Questions
How do I get it?
Instant download. After checkout you land on a download page, and the link is emailed to you as well.
Do I need a gym or equipment?
A pair of dumbbells, a sturdy chair, and a wall. A resistance band helps but is not required.
I have never lifted weights. Is this for me?
Yes. Week 1 is two sets per exercise, every move has a swap if something hurts, and the Swap Chart tells you which one.
What if my download does not work?
Email brenda@thriveplus40.com and I will resend it, the same day whenever possible. Digital products are not refundable, but you will get your file. That is a promise.
Is this medical advice?
No. It is an educational product. Talk to your doctor before starting a new exercise program, especially if you have a health condition or take medication.
Try one page first.
The three sheets women ask me for most, sold on their own. Same instant download, same printable PDF.
Perimenopause Symptom Tracker
One month, 14 symptoms, one grid. In about two weeks you can see the pattern, and so can your doctor.
Get the tracker, $1.99GLP-1 Muscle Check-In
A 12-week log for Ozempic, Wegovy, Mounjaro and Zepbound, with the six red flags that mean muscle is going and what to do that week.
Get the check-in, $2.99Perimenopause Doctor Visit Kit
The symptom tracker plus a 2-page prep sheet: the questions to ask, the labs worth requesting, and space for the answers.
Get the kit, $3.99All three are already inside the $17 Starter Pack, along with 23 more.
Want the Protein Target Sheet? It’s on me.
Your daily protein number in ten seconds, plus what 30 grams actually looks like on a plate. Tell me where to send it.
One email with the sheet, then a note or two from me. Unsubscribe anytime.
Strong after 40 is not about the scale.
It is about keeping the muscle that keeps you you. Twenty-six tools, one PDF, $17.
Get the Starter PackInstant download, print or tabletDigital product, no physical item is shipped. Personal use only. Educational content, not medical advice. Also available at thriveplus40.com: the full Strong After 40 program and the High-Protein Handbook.