THE GFG SHOP
Simple, printable plans and journals for women over 40. Energised, not exhausted.
Instant digital downloads
Printable and fillable PDFs, delivered straight away through Buy Me a Coffee.
No Repeat No Excuses: 28-Day Plan
Never the same workout twice. 20 follow-along workouts you tap straight into, fully interactive to log, tick and note. Built so you never get bored.
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Lean Over 40: 28-Day Plan
Strength, HIIT and low impact workouts. Click straight through to every video, or print it. Fillable on any device.
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Strong Reset: 28-Day Plan
Strength, conditioning and low impact in one simple 28-day reset. Fill in your weights on any device.
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Knee Friendly & Strong: 28-Day Plan
Knee friendly strength, conditioning and standing arms & abs, zero squats or lunges
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Metabolic Reboot: 28-Day Plan
Strength-first training to wake up a slowing metabolism after 40
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Low Impact Max Out: 28-Day Plan
Build muscle and burn fat, without a single jump. Strength first, low impact cardio, and fillable on any device.
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Perimenopause Training Journal
Track your cycle, symptoms, energy and workouts in one place. Understand your body and train with it.
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Cycle Phase Tracker
Train smarter, feel better, every phase. A simple monthly tracker that maps workouts to your cycle.
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Menopause Wellness Journal
Menopause isn’t the end, it’s your next chapter. Track everything and feel the shift, week by week.
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Strength Training Log
Log every lift, set and rep for 28 days. Watch your strength climb, session by session.
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FreeGFG 28-Day Workout Tracker
Track every session and feel every shift. All 28 days on one page, built for women over 40.
Download free →Paperback journals on Amazon
Printed paperbacks, shipped by Amazon. The same 12-week structure, in a book you can write in.
The Perimenopause Strength Training Journal
A 12-week strength log with room to track your energy, sleep and symptoms — for the years the old rules stop working.
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Menopause Strength Training Journal
Guided 12-week strength training, written for menopause and its symptoms. Train smarter, not harder.
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Over 50 Strength Training Journal
A 12-week strength log for women over 50 — train strong, age well, stay consistent.
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Over 60 Strength Training Journal
A 12-week strength log for women over 60, with balance work and supported, seated-safe options built in.
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The Strong Women’s Nutrition Journal
A protein-first food, water and energy tracker. No calorie counting, no guilt.
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Perimenopause Symptom & Cycle Tracker
Track your symptoms and your cycle one day at a time, and walk into appointments with real information.
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Menopause Symptom Tracker
A simple daily check-in for menopause symptoms — spot your patterns, know your triggers.
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The 100-Mile Walking Challenge
A feel-good 12-week walking goal, one mile at a time, that you’ll actually finish.
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