Your body is changing, so your approach needs to change too.

Strength, cardio, nutrition and education in one app.

App launching 16 November

Tania Monk in her gym, arms crossed, smiling

Tania Monk · Women’s strength coach & nutritionist

The program I’ve used on myself and my clients for the past 10 years – now it’s yours.

Training, nutrition, education and support, all in one app and all from me. Whether you’re getting ready for perimenopause, in the thick of it, or well past it, this program meets you where you are, at home or in the gym.

Join the launch group See inside the app

12 weeks for $199.99 AUD, then $34.99 AUD a month, cancel any time. Launching 16 November, but start at any time. Join my Facebook group for a sneak peek.

MNU Certified Nutritionist
Certified Menopause Coaching Specialist
Women-only gym owner, Warrnambool, Victoria, Australia

Strength, fitness and health at every stage.

The principles haven’t changed. Strength training, enough protein, healthy nutrition, regular movement and good sleep still work at any age. What gets harder is doing them consistently when your sleep is disrupted, recovery is slower and life is full.

So we focus on what makes the biggest difference, and build habits you enjoy and can sustain. It’s what I’ve spent the last 10 years refining, in my own training and with the women I coach.

Tania Monk in a back squat under a loaded barbell

Train for strength and fitness

Three strength and two HIIT workouts a week to choose from, plus yoga, Pilates and mobility twice a week. I recommend at least three a week, with at least two of those strength.

A high-protein bowl of seared salmon, zucchini noodles and quinoa

Eat to support your training and your goals

Personalised protein and macro targets, with meals you choose. Whether your goal is fat loss, muscle gain or simply eating better, we start with protein, fibre and the foods you enjoy.

Understand what’s changing

Most women were never told what to expect from peri to post-menopause. Twice a week, I’ll break it all down. Understanding the why behind what you do is what closes the gap between where you are now and where you want to be.

Tania Monk smiling, leaning on a barbell in her gym

Hi, I’m Tania

A mum of four, a nutritionist and strength coach, and the founding owner of two gyms, including Fit After 40, my women-only gym in Warrnambool.

I know what it’s like to try to prioritise yourself, fitting in training and eating well around a busy career, a family, and a changing body you don’t quite recognise anymore. Now in my 50s, I feel stronger and more capable than I ever have, and my purpose is to help you feel the same.

As an online coach, I’ve helped women from all over the world build confidence and find their strength through their 40s, the menopause transition and the years that follow.

01MNU Certified Nutritionist
02Certified Menopause Coaching Specialist
03Founder of Level-Up Hybrid Performance Coaching and Fit After 40 female-only gym in Warrnambool, Victoria, Australia

Why I built Fit After 40

For the past decade, these are the principles I’ve followed myself and used with every woman I coach. I’ve tested them, adjusted them and refined them with women at every stage, from complete beginners to experienced lifters.

Social media is full of advice for women at this stage of life, and much of it is confusing, contradictory or simply wrong. You shouldn’t have to work out who to believe. I wanted to give women one place they can trust, built on evidence, not trends.

I also know that not everyone can get to a gym, or feels comfortable in one, and life doesn’t always run to a timetable.

Getting older doesn’t mean lowering your expectations of what your body can do. It means understanding the changes and knowing how to adapt.

So I’ve put everything I’ve learned into the Fit After 40 app: training, nutrition, education and building the habits that make it all stick, with me guiding you at home or in the gym, whenever it suits you.

That’s why I took Fit After 40 online.

How it works · Your first 12 weeks

Two programs. They meet you where you’re at.

Pick the level that matches your experience. Each program runs for 12 weeks, in three phases of four weeks, so you get your technique right first and then build on it.

5workouts a week: 3 strength, 2 HIIT
2yoga, Pilates and mobility sessions a week
2education check-ins a week from me

Beginner

Build Your Foundation

New to strength training, or coming back after time off? Start here. You’ll learn the key movements properly, build your confidence and get stronger week by week.

12 weeks
3 strength + 2 HIIT a week
30 min at home, 45 min in the gym
Yoga, Pilates and mobility twice a week

Intermediate & advanced

Build Your Strength

Already lifting? This program builds on what you know, with heavier loads, more challenging variations and steady progression.

12 weeks
3 strength + 2 HIIT a week
30 min at home, 45 min in the gym
Yoga, Pilates and mobility twice a week

Your 12 weeks

Three phases. Each one builds on the last.

Strength workout
HIIT workout

Phase 1 · Weeks 1–4
Learn
Master the basics. Each workout in your week is different, built around the key compound movements. You’ll repeat that week for four weeks, so you can nail your technique and build confidence.
Phase 2 · Weeks 5–8
Build
A new week of workouts with new exercises. With your technique in place, you’ll keep making them challenging as you get stronger, with more reps, more sets or more weight.
Phase 3 · Weeks 9–12
Progress
Heavier lifts and more challenging variations, building on everything from the first eight weeks.

Not ready to move on yet? That’s okay. You can keep doing the exercises from the earlier phase, because they train the same movement patterns. You’ll still be progressing, just at your own pace.

Your level: Beginner or Intermediate/Advanced
Where you train: Home or Gym
How you train: With me or On your own

Follow along with me, or train at your own pace and track your own sets and reps. Switch between the two whenever you like, at home or in a commercial gym.

Inside the app

Me, in your back pocket.

Everything you need for your 12 weeks, in one place.

The Build Your Foundation program in the app, with Tania's description and Week 1 laid out

An exercise in the app: Tania's demonstration video and her coaching cues

One-Pan Green Rice and Fish recipe in the app, with calories, macro rings and a servings control

Week 1 in the app opens with Tania's Monday check-ins, marked Education

The Progress tab in the app: workouts this week, weekly volume, body weight and strength, ready for your first entries

Program

Your 12 weeks, laid out. Every session in order, with your progress saved as you go.

Workouts

Follow along with me, or train on your own with clear demos, coaching cues and exercise swaps whenever you need them.

Nutrition

Protein and macro targets tailored to you, plus example meal plans you can slot straight into your weekly meal planner.

Education

Every Monday and Friday, I’ll walk you through what’s happening in your body, why it’s happening, and what you can do about it. This is the part most programs leave out.

Progress

Track your weights, reps and sessions, plus your daily habits and body measurements. Benchmark where you start, then see how far you’ve come.

Nutrition

Nutrition that fits into your busy life.

You’ll get personalised protein and macro targets, and you choose the meals that suit you. There’s no one-size-fits-all plan.

If you’d like a starting point, there are high-protein example meal plans at different calorie levels, built from my recipes, that you can slot straight into your weekly planner.

A 1400 calorie example meal plan in the app: a grid of Tania's recipes

From the women I coach

In their words.

There is so much to love about training with Tania, but what I loved the most (besides the results) was that I never felt like a number. Everyone is treated as an individual.

Alice

With Tan’s passion for the industry, and the kindness and understanding she shows to her clients… it is impossible not to get results! She can relate to me like no other personal trainer… I have never felt better about myself.

Nikki, one of my clients

Tania’s wealth of knowledge and constant support enabled me to achieve results beyond my expectations. I feel stronger in my 40s than ever before and have the tools to continue on my fitness journey.

Liz

When investing time and money to achieve your goals, you want/expect support. Tania has loads of it. With her understanding, fierce motivation and unbelievable knowledge of nutrition it means keeping on track, and working hard make fitness enjoyable whilst achieving results.

Vanessa

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Before and after

You are capable of the change you desire.

Harder as we head into menopause? Perhaps. Impossible? Absolutely not!

A client of Tania's, before and after training with her

A client of Tania's, before and after training with her, side view

What you get

Training, nutrition and support from me.

Two education check-ins from me every week, Monday and Friday
Exclusive access to Mr and Mrs Menopause podcast episodes, hosted by Matthew and Tania Monk
A weekly live session with me in our members’ Facebook group, where you can ask me anything
12-week programs for beginner, intermediate and advanced, at home or in the gym
A choice of five workouts a week, three strength and two HIIT: about 30 minutes at home or 45 in the gym
Yoga, Pilates, mobility and breathing meditations twice a week
Follow along with me or train on your own, and switch whenever you like
Personalised protein and macro targets, with meals you choose
Exercise demos, coaching cues and progress tracking

Week 1 of Build Your Foundation in the Fit After 40 app

Pricing