YOUR CERTIFIED GUIDE TO
MENOPAUSE MUSCLE & MOVEMENT!

HELLO, HELLO, I’M TATUM PEREZ!
YOUR COACH, FRIEND, & BIGGEST SUPPORTER!
No road is long with good company and no journey has a direct or straight path. Your fitness and health journey should be tailored to your needs, make you move and feel better, convenient, and wanting more.
I have worked as an ACE Certified Personal Trainer since 2009. I am also a NASM Corrective Exercise and Performance Enhancement Specialist. I love all things fitness, especially strength training. I specialize in giving women over 40 the tools to take back their strength, metabolism, and confidence. I also specialize in helping older adults find mobility, balance, and strength again to move more freely without the aches and pain. No matter your age, it's never too late to get started.
Online, in-home, or at the gym I am here to help! Join me and the TXT Team get started and maintain momentum.
💪 BUILT TO LAST
Midlife Strength & Endurance Workouts
This playlist and calendar is your go-to for workouts that build a body and mindset that lasts. Designed for women in midlife, these sessions blend strength training, endurance, heart-pumping cardio, and HIIT to keep you moving strong, safely, and steady through every season.
Whether you're lifting, lunging, or leveling up your heart rate, these workouts are about progress, not perfection. Get ready to move with purpose, sweat with joy, and build lasting strength from the inside out.

Month 8 - Feel Better Challenge
August Focus: Plant-Based Push
I recently read Good Energy by Casey Means and if you get the chance to read or listen to it, I highly recommend it! The inspiration behind this month’s challenge came straight from its pages.
Strength is my specialty, but I know there’s so much more that goes into truly feeling your best, especially in midlife. When we feel better, we move better. We have more energy to lift, walk, live, and thrive.
That’s why I started creating these monthly challenges: to help you focus on different aspects of your health in a simple, manageable way. I didn’t get where I am today by changing my entire lifestyle overnight. I started with one habit, stuck with it, and built from there. Real change isn’t a one-week fix, it’s a lifelong process.
This August, we’re focusing on adding more vegetables to your plate.
If you know me, you know I’ll eat almost anything these days. But if you’re someone who doesn’t love vegetables, you might be thinking, “Yeah, but you’ll eat anything.”
Well… I wasn’t always like this.
In fact, I didn’t eat fruits or vegetables until I was 20 years old. My mom tried and tried, but I couldn’t stand the texture. I didn’t even like my food to touch, let alone mix. I was a classic meat-and-potatoes girl.
Things changed when I got sick in college and gained weight. That’s when I decided it was time to add some color to my plate. I started small, blending fruit with peanut butter and milk to make shakes. I began with corn (yes, I didn’t even like corn) and green beans, chopping them into tiny pieces and mixing them with rice and meat so I could mask the texture.
It took a few years before I could eat fruit whole without blending it, and even longer before I could handle vegetables without cringing. I still prefer most of my veggies roasted or cooked, but I can eat some things raw now too.
The point is, no matter how much you dislike something, it’s never too late to start trying. And keep trying. And then try again. Like any change, it takes practice.
This month, I’m focusing on bringing veggies back as a snack, not just something that sits next to lunch or dinner.
What will you focus on?
Your Challenge:
Pick Just One & Stick With It!
Small, mindful changes can lead to big improvements in how you feel. Adjust as needed and make it work for YOU! Let me know which one you’re focusing on this month. 🧡
Here are two of my quick and favorite recipes, give them a try!
7-3-2
MENOPAUSE MUSCLE & MOTION METHOD
Pick Your Pace Strength Programs
Flexible strength workouts so you can move in a way that fits your schedule! Posting on my YouTube Channel on Tuesday’s.
Every Tuesday, I am posting a 45-60 minute strength workout and you get to Pick Your Pace!
How to Structure Your Week:
Option 1: Repeat the full workout twice this week (Tues/Fri)
Option 2: Split it into two shorter sessions (25-30 minutes each)
Examples:
Tues: Full 45-60 min workout
Thurs: 25-30 min Strength – Part I
Fri: 25-30 min Strength – Part II
Option 3: Split the workout into two parts and repeat them twice for more consistency
Example:
Mon: Part I
Tues: Part II
Thurs: Part I
Fri: Part II
You’ve got this, adjust as needed and make it work for YOU!
SIGN UP NOW FOR MY FREE 8-WEEK PROGRAM GUIDE AND GET READY TO TRANSFORM!
Are you fed up with being tired and
ready to grow younger?
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Free Workouts
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Programs
Strength programs for specific goals.
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1:1 Coaching.
Train 1:1 for a program designed with your unique needs in mind. Whether you're a fitness enthusiast or just starting your wellness journey, I have a program tailored just for you. I’m here to support you every step of the way.
