Tina Haskim

‼️SAVE THIS and use tomorrow! ‼️ Nothing extreme.

No cleanse.

No new supplement.

No giving up carbs.

I’d start here:

MORNING:
Drink water when I get up instead of waiting until noon to realize I haven’t had any.

BREAKFAST:
Build my meal around 25–35g of protein + a source of fibre.

Example:

2 eggs + egg whites
Whole-grain toast
Berries

LUNCH:
Protein + vegetables + a high-fibre carbohydrate.

Chicken + a big salad + quinoa.

Tuna + whole-grain wrap + veggies.

Leftover meat + roasted vegetables + potatoes.

Keep it SIMPLE.

AFTERNOON:
Have a planned protein + fibre snack available BEFORE I’m starving.

Greek yogurt + berries.

Cottage cheese + fruit.

Apple + cheese.

Then I’d get up from my desk and move around for a few minutes.

And at 3 PM?

I’d ask:

What’s my energy from 1–10?

Do that for a few days and start paying attention to how you feel.

Your body gives you information all day long.

We just need to get better at listening to it.

SAVE THIS ‼️ and use it as tomorrow’s experiment.

Follow Tina Haskim | Perimenopause Health & Fitness Coach for simple strategies to have more energy and feel better after 40.



Perimenopause & menopause health
Strength training for women 40+
Eat for energy

What kind of movement do I have the energy for TODAY?

This completely changes the conversation.

Because your options aren’t:

HARD WORKOUT

or

NOTHING.

I like to think about my days in 3 levels:

🔥 HIGH ENERGY:
I’ve got it today. Give me my strength workout.

👍 NORMAL ENERGY:
I’m okay. I’ll do my regular 15 minutes and move on with my day.

😴 LOW ENERGY:
I’m exhausted. Maybe today is yoga, stretching, walking or 5–10 minutes of gentle movement.

All three count.

This is one of the biggest things I wish more women understood about consistency.

You don’t need to perform at the same level every day.

You need a plan that allows you to keep showing up at different levels.

Because the woman who learns how to move on a low-energy Wednesday has a huge advantage over the woman who keeps waiting for a high-energy Monday.

‼️SAVE THIS for the next day your brain tells you to skip it altogether.

And follow Tina Haskim | Perimenopause Health & Fitness Coach for realistic 15-minute strength training tips for working women 43+ experiencing perimenopause or menopause.



Strength training for women 40+
Perimenopause and menopause health
Home workouts for women
Feel better than ever
Eat for energy

You know the feeling. It’s 4 PM and suddenly you could eat everything in your kitchen….

And this is where a lot of women tell me:

“My cravings are out of control.”

Maybe.

But first, let’s look at what you ate BEFORE the craving showed up.

Tomorrow, check these 4 things:

1. Did you eat breakfast?

Coffee doesn’t count. 😂

2. Did breakfast have 25–35g of protein?

If breakfast was toast, cereal or a muffin, try adding eggs, Greek yogurt, cottage cheese or another protein source you enjoy.

3. Did you get fibre at breakfast AND lunch?

Add berries, chia/flax, whole grains, beans/lentils, vegetables or fruit.

4. How much water did you actually drink before 3 PM?

Not how much you planned to drink.

How much did you actually drink?

Here’s what I want you to do:

For ONE DAY, don’t try to eat less.

Try to fuel yourself better earlier.

Then notice what happens to your hunger, cravings AND energy later in the day.

Sometimes the solution to wanting to eat everything at 4 PM isn’t more self-control.

It’s eating enough at 9 AM and noon.

Save this and do the 4-point check tomorrow.

Follow Tina Haskim | Perimenopause Health & Fitness Coach for more realistic energy, nutrition + fitness strategies for women 40+.



strength training for women 40+
Perimenopause and menopause health
Workout from home
Energy to live your best life

I was raised to work hard. And honestly? I like to.

My first career was at Bally Total Fitness and there were days I’d be at the gym before 5:30 a.m. and leave after 9 p.m.

It gave me confidence. It gave me purpose. It gave me an identity I was proud of.

Then I started my own business. Same thing. Long hours. Big goals. Hard work.

Then five years ago I started a second business and found myself working up to 16 hours a day.

At the time, I thought I was building something. Looking back, I think I was also addicted to the feeling.

The pressure. The hustle. The constant pushing.

The feeling of being needed. The feeling of accomplishing. The feeling of surviving.

What I’ve learned through perimenopause is that stress doesn’t just affect your mind.

It affects your body too, more than you know.

When we’re constantly stressed, we produce more cortisol and adrenaline.

That can impact sleep. Energy. Cravings. Blood sugar. Recovery. Mood.

And over time it can make it much harder to feel like ourselves.

It can even contribute to the stubborn abdominal weight gain so many women experience in midlife….. I was even asked if I was pregnant 🤦‍♀️🤔

The hard truth?

Many of us have spent decades becoming really good at stress.

And now our bodies are asking us to become really good at recovery.

So these are the 5 things I’m focusing on:

✨ Strength training in a non-punishing way that won’t push me into a stress state.

✨ Walking outside daily

✨ Prioritizing sleep & naps 😆

✨ Protein and fibre at most meals

✨ Creating moments of calm every day, even if it’s only 5 minutes or 5 deep breaths. At best, I aim for a 20-minute yoga stretch & breath most mornings.

Perimenopause has taught me something I can’t unlearn:

Sometimes the next level of health isn’t doing more.

It’s learning how to support yourself better.

👇 Have you ever realized you were addicted to being busy?



Strength training for women 40+
Perimenopause & menopause health
Home workouts for women
Healthy aging for women
Consistency & follow through

1. The waiting is harder than the doing.
Most of the exhaustion doesn’t come from the change itself. It comes from thinking about it. Worrying about it. Debating it. Living in the space between knowing and doing.

2. Clarity usually comes after movement, not before it.
I used to think I needed to know exactly how everything would unfold before I started. Now I know the first step often reveals the second. And the second reveals the third.

3. I would stop asking, “What if it doesn’t work?”
And start asking, “What if it does?”
Because I’ve watched too many women talk themselves out of things that could have changed their lives for the better.

4. I would make the first step ridiculously small.
I’ve learned that for some goals I can take the big leap and go all in. For other goals I struggle to do anything. When I feel that struggle, I find a step so small that my inner being will finally whisper, “Yes, I can do that!” It will feel embarrassingly small.

5. I would remind myself that discomfort is not danger or my sign to stop.
Growth feels uncomfortable. Change feels uncertain. That’s not a sign you’re on the wrong path. It’s a sign you’re standing at the edge of something new.

6. I would stop trying to wait until I feel ready because that is fear taking charge.
Waiting to feel ready isn’t a stop sign, it means that what I’m about to do matters.

7. I would trust that the version of me on the other side already exists.
She’s not someone you become overnight. She’s someone you become one step at a time, and every action is a vote for her or a vote against her.
I’ve learned that standing on the threshold of change can be exhausting.

You know something needs to shift.

You know you can’t stay where you are.

But taking the first step feels terrifying, and hard, and there’s so much resistance.

What I’ve discovered is that the doorway is often scarier than the path itself.

Most of the things that changed my life started with one uncomfortable step.

👇 What change have you been standing at the edge of lately?



Strength training for women 40+
Perimenopause & menopause health
Home workouts for women
Healthy aging

One of the biggest mistakes I see women make when they’re trying to lose weight is building meals that don’t actually satisfy them. Then they’re hungry an hour later and wondering what went wrong.

Most of the time, they’re actually missing foods that help them feel full and satisfied.

If you’re constantly hungry, grazing all day, or thinking about food shortly after a meal, try adding these:

1. Legumes (lentils, chickpeas, black beans)
These are one of the most underrated foods out there. They’re packed with both fibre and protein, which is a powerful combination when it comes to fullness.

For example, one cup of chickpeas contains about 15g of protein & 13g of fibre — and many women don’t even get that much fibre in an entire day.

👉 Try adding half a cup to a salad, soup, bowl, or dinner and see how much longer you stay satisfied.

2. Cooked leafy greens

This one surprises people, but a giant pile of spinach or kale cooks down to almost nothing, which means you can eat a big volume of food, nutrients, and fibre without adding a lot of calories. This is called volume eating and it works because your stomach likes to feel full....and so do you.

👉 Buy a bag of spinach, cook the whole thing with a bit of olive oil & garlic, and eat it with dinner.

3. Broth-based soups and stews
Soup isn’t just comfort food. The liquid adds bulk and volume to your meal, helping you feel fuller sooner and stay fuller longer. It’s one of the easiest ways to make a meal more satisfying without feeling deprived.

👉You can have a cup of soup as an appetizer before dinner or make a big soup or stew for dinner.

When you want to see body results the goal isn’t to white-knuckle your way through hunger. The goal is to build meals that keep you full, satisfied, and support your goals.

These aren’t “diet foods.”

They’re strategic foods that help you get more out of your meals—more nutrition, more fullness, and fewer trips back to the kitchen an hour later.

👇 Which one are you adding to your next meal?

Strength training for women 40+
Perimenopause & menopause health
Home workouts for women
Healthy aging for women
Consistency & f