MIND & MUSCLE: YOUR ULTIMATE GUIDE TO MIDLIFE
You can feel strong, confident and in control again.
This book and its interactive challenges cover everything you need to know about perimenopause and beyond. Understand why your body and brain are changing – and take action with simple, effective strategies. Together, we can defy the typical aging pattern – let’s do this!
THE BOOK: The Midlife Guide That Gets You Results
Better Body Composition
Learn why it feels harder to lose fat and build muscle – and what you can do about it, including exercise and nutrition recommendations as well as an in depth explanation of belly fat and my Midsection Mastery Checklist.
Midlife Mindset Makeover
You’ll be surprised at how much is within your control. Learn to set realistic but exciting goals as well as practical strategies to boost mood, energy and brain health. Let my C.A.R.E. Approach be your guide to thriving during midlife.
Build Your Strongest Self
Becoming your strongest self – now and for the future – is what it’s all about. It’s never too late to make a change, and you deserve to enjoy vibrant health and independence for years to come. The SMART Strength System gives you the tools to shape your body and build strength while lowering your chance of injury and keeping you on track during setbacks.
Unit Summaries
Navigating Change With C.A.R.E.
Unit 1
The C.A.R.E. Approach is all about mindset and giving you the psychological tools to navigate the changes you are experiencing. It’s a guide to help you make decisions about your fitness and nutrition, and to ultimately take better care of yourself.
This chapter also kicks off our discussion of how your brain reorganizes as estrogen declines and how this impacts the rest of your life.
Nourish To Flourish
Unit 2
Understand weight gain and why things feel harder at midlife so you can improve your body composition, gain strength and stay on track for the long run. Start focusing on replenishing your body rather than restrictive diets so you can be healthy and strong as you age.
Includes an in depth explanation of belly fat, what you can do about it and my Midsection Mastery Checklist.
The Protein Prescription
Unit 3
This is your advanced nutrition class! Learn the reason that protein, and specifically the amino acid leucine, is one of the most important factors when it comes to body composition, strength and aging well. Dive into the science of muscle health and why it matters for you.
Use the Leucine Tracker to optimize protein intake and learn how to time your food throughout the day, including a discussion of fasting and advice for eating around your workouts.
At this age you need to do things differently, and my goal is to help you find balance with it all.
Finding Strength In Balance
Unit 4
This unit is all about training smarter, not harder. Understand the effort and routine needed to reach your goals and thrive at this life stage – while completing a ‘midlife reality check‘ to align your actions with your desired outcomes.
End the confusion about cardio with practical, realistic, and effective in depth recommendations for this stage of life.
Smart Strength, Smart Movement
Unit 5
The SMART Strength System will teach you how to build shape, muscle, and strength safely and effectively. Learn more about training techniques so that you get the best results possible from your workouts.
You’ll also receive guidance on preventing and managing injuries, creating a personalized mobility routine, and minimizing time away from training to achieve better results.
Empowered Midlife Mindset
Midlife brings significant changes to your brain that can affect your mood, energy, and ability to stay motivated. Understanding these shifts is key to maintaining both mental and physical well-being.
In this unit, you’ll discover why it’s harder to feel good mentally at this stage of life and how declining estrogen influences key neurotransmitters that regulate mood and motivation. You’ll also learn practical strategies to boost your mindset, cultivate a positive outlook, and overcome common excuses that hold you back.
THE CHALLENGES: Getting Clarity and Taking Control
Everyone always talks about taking action but they don’t know where to start or they quickly forget about their goals. That’s why this is so much more than a book – it’s packed with interactive Challenges that require you to do some serious reflecting on what you’ve learned and what it means for you. Then, you need to take action! The empowering Challenges include:
- creating a vision for your future
- doing a “midlife reality check”
- taking a social media detox
- completing a Stress Load Audit
- optimizing your calorie intake
- working with the Leucine Tracker
- and so much more!
No more guesswork. No more feeling stuck. These Challenges give you the clarity and confidence to take control – and start seeing real results.
THE BONUSES: A Little Something Extra For You
High Protein Recipe Book
To help you meet your protein intake, I’m sharing 10 of my favourite recipes – these are my go-to meals that I eat regularly. No fancy ingredients, no complicated steps, just solid meals that support your training, energy and ultimately becoming your strongest self.
Leucine Tracker
We’ll be deep diving into the importance of leucine and how it may be key to getting results and staying strong as you age. Getting enough can be tricky so I’ve created a printable PDF guide that you can put on your fridge to help ensure you meet your requirements.
Why This Matters For You
After working with women 40+ for over a decade, I noticed something exciting – many of them were defying the typical aging pattern. They reported fewer menopause symptoms, looked years younger, and were able to lose weight and gain strength.
This made me realize how much is within your control as you age. If these women could achieve such fantastic results, you can too.
The biggest factor limiting your results? Your mindset. As you age, your brain undergoes a major reorganization – which is huge challenge for your mental health. If you don’t feel good, it’s hard to commit to taking care of yourself and getting results. Understanding how and why your brain is changing is one of the most empowering steps you can take at this stage of life.
Too many people assume aging means decline, but I’m here to prove otherwise. While we can’t control everything, you can feel dramatically better – fewer symptoms, less pain, and a stronger, leaner version of yourself.
That’s exactly what Mind & Muscle: 45+ Strength Solution is about. This is for you if:
Mind & Muscle
Your Ultimate Midlife Guide
$75
- • Mind & Muscle: 45+ Strength Solution Ebook (85 pages, PDF)
• 6 Empowering Units & Interactive Challenges
• Leucine Tracker (PDF)
• Mind & Muscle Recipe Book
Strength Stories from Our Community
Mary Kay
Age 66, Michigan
My husband and I went golfing for the first time this season in Michigan. I beat him by 4 strokes which is very unusual. I had to adjust my clubs. I had too much strength in my arms and subsequently my swing. I don’t need as much club as I’ve used in past season. Whoa!
Thank you Melanie! I wouldn’t be here without you. So thrilled.
Heather
Age 44, Belgium
I spent the past 6 weeks traveling in Peru, and your workouts were a lifesaver! My body felt so much stronger – I was able to climb Machu Picchu, tackling over 3,000 steps at such high altitude, and barely felt it in my legs the next day. Thank you so much for helping me prepare for such an amazing experience.
While it’s amazing to have lost belly fat, feel thinner, and be more toned, what truly makes the biggest difference is feeling strong. That strength has helped me feel incredible both inside and out!
Ana
Age 49, New Zealand
I feel stronger, healthier, more agile, more balanced and I love myself more. It’s the great self-care program that I really needed. I feel like this program gave me the structure (with enough flexibility and accountability) to get control of myself. Four months later, I have achieved the physical results I hoped for and I also feel stronger emotionally and mentally.
Thank you Melanie for helping to make the world a better place for women with your well thought through fitness programs.
Your Questions Answered
How does this program differ from the Over 40 Transformation Program?
The Over 40 Transformation program is where most women should start. It sets a great foundation with nutrition and training, and includes an 8 week training program as well as my Meal Plan and recipes.
Mind & Muscle is for women who already eat well and have a good training routine. The nutrition recommendations, in particular, are very advanced which is why it’s important you already have a good foundation.
You can optionally add on a training program, which is highly recommended if you don’t already have one with me. Feel free to contact me if you aren’t sure which one to choose.
How do I access the Mind & Muscle materials?
Once you sign up, I will send you an email with more details and a link to access the materials which are on a password protected area on my website. Save the details so you can return to the materials as often as you like.
You can download the ebook and save it to any device.
I send this email myself – it’s not automated – so please allow 8-12 hours for the email to come through. Please check your junk, spam and promo tabs before contacting me if it hasn’t arrived within 12 hours.
What support is available?
This is a “do-it-yourself” program. However, I have many options if you need some support, including regular consultation days if you want to book a session to talk through everything.
If you choose to get a training program I will liaise with you in the beginning to get information from you that ensures I set up the best possible program for your goals and fitness level. The training program also comes with extra materials to help you – including tips and messages in the app, a detailed Training Manual, and tons of notes and advice within the workouts.