YOUR CERTIFIED GUIDE TO

MENOPAUSE MUSCLE & MOVEMENT!

Woman in athletic wear sitting on the floor, juggling an orange ball, with a foam roller, dumbbell, and water bottle next to her. Foam rolling isn't just recovery, it's a game changer for women over 40. Menopause fitness recovery.

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. 

Month 6 - Feel Better Challenge

June Focus: Gut Health

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.

For June, we’re focusing on gut health and I’m especially excited because I’ve been wearing a CGM (Continuous Glucose Monitor) for the past three weeks (one more to go!). What I’ve learned? While movement and strength training can help lower blood sugar levels and improve glucose uptake by muscles, your gut health is also deeply connected to your metabolic health. A healthy gut microbiome helps regulate glucose, impacting how your body processes sugar and maintains stable energy levels.

This month, I’m focusing on increasing my fiber intake to support gut health and help stabilize my insulin levels.

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. 🧡

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!

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Are you fed up with being tired and

ready to grow younger?

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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.