Lift pelvic floor + gently draw belly button in — not sucking in hard or pushing down. Exhale when lifting.
This week's plan
Timer
Plank hold
3 sets
0:30
CrossFit tips
Step instead of jump · Engage core + pelvic floor · Control over speed · Protein within 30–60 mins after class
7-day meal plan
Sunday meal prep
Cook double Chicken Chickpea Stir-Fry + batch rice. This single habit sets up 3 lunches with zero effort during the week.
Mounjaro Fridays
You may not feel hungry — have your protein smoothie first thing anyway. Protecting muscle while the medication suppresses appetite is what creates a toned result, not soft weight loss.
Add your own meal
Weekly shopping list
Today's tracker
Tap each supplement when taken
Morning
Evening
Dosage guide
✨
Collagen peptides
Morning · skin, joints, gut lining
1 scoop · 4.7g
Add to your morning smoothie or coffee — it dissolves completely and is tasteless. Works best paired with Vitamin C (berries in your smoothie count!).
🌿
Colostrum peptides
Morning · gut health, immune support
1 scoop · 4.7g
Take on an empty stomach or add to your smoothie alongside collagen. Supports gut lining integrity and immune function — especially important when on Mounjaro.
💪
Creatine monohydrate
Any time daily · muscle, brain, energy
5g daily
One level teaspoon (5g) of unflavoured powder in your morning smoothie — you won't taste it. Take every day including rest days so it builds up in your muscles. No loading phase needed. This is your most impactful add for toning and brain energy at perimenopause.
☀️
Vitamin D3 + K2
With a fatty meal · bones, hormones, mood
1 tab daily
Take 1 tablet with breakfast or dinner — any meal with fat, as D3 is fat-soluble. The K2 in your tablet directs calcium to your bones rather than your arteries, so the combination is important. Take it every day consistently for best results.
🐟
Omega-3 fish oil
With a meal · skin, inflammation, hormones
2–3 caps / meal
Look for high EPA/DHA on the label (combined 1000–2000mg per serve). Take with a meal to avoid fish burps. Supports skin hydration and elasticity, reduces inflammation, and works alongside your oestrogen support.
🌙
Magnesium glycinate
Evening · sleep, recovery, muscle
4 caps with meal
Take 4 capsules with your evening meal or a full glass of water. Glycinate is the best-absorbed form and the gentlest on the stomach. Helps with sleep quality, muscle recovery overnight, and reduces leg cramps. Take consistently — the benefits build over 2–3 weeks.
Morning smoothie hack
Add collagen (4.7g) + colostrum (4.7g) + creatine (5g) all into your morning smoothie at once. They're all tasteless and dissolve completely. That's 3 supplements done in one drink before 9am.
Log this week
Weight (kg)
Waist (cm)
Lower stomach (cm)
Hips (cm)
Energy level (1–10)
7
Weight journey
7-day streak
Daily checklist completion
Your realistic timeline
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