Perimenopause Workout Plans & Nutrition Coaching
Eat and Train Smarter Through Hormonal Shifts
Perimenopause Exercise & Nutrition to Help You Get Healthier & Leaner
Train with Your Hormones, Not Against Them
Perimenopause takes up nearly one-third of a woman’s life, yet there’s still barely any real guidance on how to train or eat during it.
Wild, right? Especially since so many women in this phase deal with:
Muscle loss
Fat gain (especially in the midsection)
Core dysfunction and Low energy
And a whole lot of confusion about what’s happening to their bodies
You are not broken. You’re just not being given the tools.
I help women in or entering perimenopause feel strong again—with:
Nutrition strategies that actually support body recompositionDeep core and pelvic floor trainingSmart strength programming for muscle maintenance AND gainYou don’t have to feel like a stranger in your own body for a third of your life.
Let’s take your power back—
one lift at a time.
Perimenopause Exercise & Nutrition App
For Women 35+ Who Want to Stay on Top of Their Goals
Plan meals easier
All you need in one place
Chat with Katie anytime
Custom meal ideas
Customized workout plans
Plan meals easier
All you need in one place
Chat with Katie anytime
Custom meal ideas
Customized workout plans
Finally, Support for the Season No One Prepares You For.Most women hit perimenopause with no real prep—just unexpected weight gain, low energy, and workouts that suddenly stop working.
And when it comes to fitness? Most programs don’t even try to adjust for the hormonal shifts happening in your body.
That’s why I create customized fitness and nutrition plans for women in this season.Because you deserve more than guesswork and one-size-fits-all advice.
Whether you’re noticing early signs of perimenopause or deep in the hot flashes and chaos, this app gives you the flexibility, structure, and support to stay strong, feel like yourself again, and move through this phase in power, not confusion.
Your Perimenopause Personal Trainer
Two Ways to Train with Katie
Inside the Methods by Katie Breard app, you have two ways to train—based on the level of support and accountability you need right now:
1:1 CUSTOMIZED COACHING
For women who want hands-on support, a personalized plan, and nutrition support.
What’s included:
✔️ Personalized weekly workout programming
✔️ Access to Katie anytime via text, video, or voice memos
✔️ Customized nutrition coaching based on your personal needs, goals, and the way you like to eat
✔️Check-ins and progressions as you get stronger
(adjustments in programming if you’re traveling, sick, etc.)
✔️ Complimentary office hours for calls with Katie
Think of me as your personal trainer in your pocket—answering questions, tweaking workouts, and supporting you through each day.
$210 / mo.
prices rise to $260 on Oct 22
ON-DEMAND GROUP COACHING
For women who want an expert-designed workouts only option.
What’s included:
✔️ 200+ follow-along workouts (5–40 min)
✔️ Monthly calendars with guided progressions
✔️ Lessons in nutrition supplements and general wellness for women age 35+
✔️ Group chat for motivation + support
Perfect if you want expert workouts for your exact stage of life
$34 / mo.
prices rise to $42 on Oct 22
Motherhood & Perimenopause Personal Trainer
Hi, I’m Katie BREARD
Why I Coach Women in Perimenopause and MenopauseI’m Katie Breard—mom of three, certified fitness and nutrition coach, and founder of Methods by Katie Breard.
After coaching hundreds of women in their late 30s, 40s, and 50s, one thing became clear: most of them felt completely unsupported through perimenopause and menopause.
They were dealing with low energy, sleep issues, stubborn weight gain, and workouts that suddenly stopped working—and no one was giving them answers.
This phase can last decades, but most doctors and trainers barely touch it.
That’s where I come in.
MY APPROACH
As a certified Perimenopause and Menopause Fitness Specialist, I’m here to help you navigate this transition with smart, customized coaching—not confusion or guesswork.
What we focus on together:
Strength training to build lean muscle, protect your metabolism, and boost energy
01
Short, realistic workouts that fit your life (and your hormone levels)
02
Custom macros + nutrition guidance tailored to your changing needs
03
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Real-time support—because you shouldn’t have to figure this out alone
Whether you’re just starting to notice changes or knee-deep in hormone chaos, I’ll meet you where you are—and help you move forward with strategy, compassion, and no BS.
You’ve taken care of everyone else long enough.
Now it’s your turn—and I’ve got you.
Perimenopause Exercise Programs & Nutrition Coaching
THIS IS FOR YOU IF:
You’ve noticed stubborn weight gain, especially around your belly
You’re in the second half of your thirties and are nervous about what perimenopause will bring. You want to face it head on.
Your usual workouts don’t seem to “work” anymore
Your energy, sleep, and mood feel unpredictable
You’re tired of guessing and just want a plan that works for your body
You want nutrition support that fits your life—not another extreme diet
Whether you’re just starting to notice changes or deep into this transition, I’ll help you feel strong, supported, and confident—with a program that moves with your body, not against it.
Nutrition & Perimenopause Exercise Routines
FAQs
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As hormones shift in perimenopause, our bodies naturally start to lose lean muscle mass—which is a big deal because muscle is what supports metabolism, joint health, strength, and overall energy. Without proper training, this loss can lead to stubborn weight gain (especially around the belly), fatigue, and a general feeling of “what is happening to my body?!”
To counter that, fitness in perimenopause needs to prioritize strength training, progressive overload, and functional core work. That’s exactly what I focus on inside my programs.
Interestingly, perimenopause shares a lot in common with postpartum—your body is transitioning, hormones are in flux, and your core needs to be retrained for deep activation and support. If you’ve had kids, think of this as a second round of recovery—with smarter strategy and more muscle focus.
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Every body is different, but most women start feeling improvements in energy, strength, and confidence within the first 2–4 weeks. Physical changes like muscle tone, reduced bloating, and fat loss often start showing around 6–8 weeks with consistent training and nutrition.
This isn’t a quick-fix plan—it’s a long-term strategy to work with your changing body, rebuild muscle, and feel like yourself again.
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Yes! Everything is delivered through my app, Methods by Katie Breard, so you can access your workouts, track progress, and get coaching support from anywhere—on your schedule.
You can choose:
1:1 coaching with weekly check-ins, custom workouts, macro guidance, and real-time access to me
On-demand coaching with structured programs, monthly calendars, and the flexibility to train at your pace
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You might be a perfect fit if:
You’re in your late 30s to early 50s and noticing changes in your body, energy, sleep, or mood
Your go-to workouts aren’t working anymore
You’re gaining weight despite “doing everything right”
You want a safe, effective way to build muscle and feel stronger
You want coaching that understands this phase of life—not just general fitness advice
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Yes! For a select number of women I offer in person personal training and small group training in Charleston, SC. This sessions are 30 or 45 minute sessions weekly or bi-wekkly, and these women are in my true inner circle. If interested please email katie@methodsbykatiebreard.com
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If you choose 1:1 coaching I will customize your programming to your exact need! If you choose on-demand I would pick postpartum programming unless your baby is over one year.
