Start where you are. Go as far as you want.
Three clear steps - from a free guide to a full programme.
Start wherever makes sense for your life right now.
For women 35–50 who are cycling or moving into perimenopause (if you're post-menopausal, most principles still apply but some specifics will differ). Everything you used to do stopped working - not because of you, but because your body genuinely changed.
Here's how to work with it again.
BIULT FOR WOMEN 35+
FREE
The 8 Things Your Body Needs After 35+
This is not a generic wellness checklist. Each of the 8 habits is grounded in what actually changes in the female body after 35 - hormonally, metabolically, structurally. Read it once and you will immediately see why the old approach stopped working. Then pick one thing and start this week.
What YOU GET:
The 8-pillar self-assessment - see exactly where you stand
All 8 pillars explained simply, with the science behind each
One quick-win action per pillar you can do today
A printable daily tracker
A clear first step, based on where you are
You won't be left alone with it. After you download, I'll be in touch - with what to focus on first and how to get the most from it. Questions are always welcome.
Start here
Drop your email below - your guide arrives in your inbox straight away.
PDF guide · delivered to your inbox
| Who it's for: women 35+ who feel like their body changed overnight and nothing they used to do works anymore.
| Where you are right now: tired by mid-afternoon, softer around the middle, doing "everything right" and getting nowhere - and quietly wondering what's wrong with you.
| What changes: you finally understand why things shifted - and that it's not your fault - plus the first easy wins to feel a difference this week.
| If you do nothing: you keep guessing, keep trying things that used to work, and keep quietly blaming yourself for a problem that was never yours.
The free guide that shows you what your body actually needs now - and why the old approach stopped working.
€37
Most popular
The 7-Day Reset For Women 35+
The complete framework, all 8 pillars, one clear starting point - instead of 47 tabs open and still no plan.
What YOU GET:
The 8-pillar self-assessment - find your biggest gap immediately
The 7-day action plan - one clear focus per day
Your Day 1 strength session - the right moves for this stage, no gym needed
Nutrition guide (protein, plants, gut health) + hormone section
The 10-minute morning mobility flow
Mindset & habit framework + longevity and injury-prevention
Printable daily checklist & weekly reflection - instant download, yours to keep
I'm here throughout. Get the kit and you're in my world. You'll receive follow-up guidance from me directly, and you can always reach out with questions - by email or on Instagram. You don't do this alone.
| What changes: by the end of one week you've felt the first real shift - steadier energy, a clearer head, a body starting to respond again. The habits begin to build themselves.
| If you do nothing: you stay in the "I'll start Monday" loop. Six months from now, nothing's changed - still tired, still frustrated, still fighting your body. Knowing what to do and having a plan you'll follow are two different things.
| Who it's for: women 35+ who've tried the workouts, the diets and the protocols, and want one joined-up plan they'll actually follow.
| Where you are right now: you've pieced things together from Instagram and nothing stuck - not from lack of discipline, but because nothing addressed the full picture. After 35, one area affects all the others.
A downloadable plan (PDF) · self-guided, instant access, yours for life
An online programme · video lessons + workbooks, self-paced or coached
Waitlist open
Strong, Lean & Glowing 35+
The complete programme. Not just strength training. Not just nutrition. All 8 pillars in full depth - so the changes become permanent.
All 8 pillars in full depth - nothing left out
Cycle-aware training & nutrition - a plan that adapts to your four cycle phases, not one that ignores your hormones every week
A full hormone & energy module - cortisol, oestrogen, progesterone, insulin, sleep, the gut–hormone link, explained clearly
Yoga & mobility woven throughout - 8 years of teaching, built into the training, not bolted on
Mindset & habit system + a longevity module (bone density, joints, strength for the decades ahead)
Self-paced video lessons & workbooks - lifetime access
Two ways in: self-paced, or coached with me (live support, a weekly catch-up, and a private support group of women 35+)
| This is not a 8-week fix.
It's a 8-week foundation. By the end you'll understand your body well enough that you won't need another programme. You won't need to google your symptoms. You won't need to guess why you feel the way you feel. You'll just need to keep going - and you'll know exactly how to do that, at every stage of what comes next.
Join the waitlist (founding members get first access and founder pricing - limited spots, small cohort by design)
| What changes: by the end you don't just feel different - you understand your body so completely you'll never have to guess again. Strong from the training, lean from the hormonal and nutritional work, glowing from the sleep, gut and nervous-system work - built to last into your 60s, 70s and 80s.
| If you do nothing: the window doesn't stay open. Every year more muscle slips away and the perimenopause transition gets harder to prepare for. The foundation that protects your strength and independence for decades only gets more expensive to build the longer you wait.
What YOU GET:
| Who it's for: women 35–50, cycling or moving into perimenopause, who are done with generic "workout + meal plan" programmes and want the whole picture done properly.
| Where you are right now: you've tried the programmes that hand you a workout and a meal guide and call it done - and you're still here, still googling "why am I exhausted before my period" and "why can't I lose weight when I'm doing everything right."
Wherever you start - start today.
You can spend another six months searching for the answer, or spend one week beginning to live it.
Your future self is already thanking you.
→ Get the free guide · Start the 7-Day Reset · Join the waitlist
This programme is built for women 35–50 who are cycling, approaching perimenopause, or in early perimenopause. If you are post-menopausal, some of the cycle-specific content will not apply to your situation - and I'd rather tell you that honestly than have you buy something that doesn't fully serve you. Post-menopausal content is something I'm building for future cohorts.
The programmes, guides and resources on this page are for informational and educational purposes only. They do not constitute medical advice and are not a substitute for professional medical consultation, diagnosis or treatment. Always consult your GP or a qualified healthcare professional before making significant changes to your diet, exercise routine or supplementation - particularly if you have an existing health condition, are pregnant, or are currently under medical care. Aiguste Karaliunaite is a registered yoga teacher and wellness coach. She is not a doctor, registered dietitian or licensed medical professional. Results will vary between individuals and are not guaranteed.
Legal
T&C Privacy Policy Refund Policy
Company Details
MB „Aiyoga“
Zirmunu str. 52-36,
LT-09226 Vilnius
Company code 305918531
VAT LT100014495516
© 2026 Strength & Longevity for Women 35+. All rights reserved.
