THE 100-DAY CHALLENGE
I designed this challenge for US — my Squad. A hormone-smart 100-day program for busy moms who are ready to stop guessing and start getting real results. We doing this together.
I'm a stay-at-home mom of four, in my 40s, navigating perimenopause — and I know firsthand how frustrating it is when the body we've worked hard for starts playing by completely different rules. The weight that used to come off with hustle is now holding on for dear life, and the energy we used to have feels like a distant memory.
I designed this 100-day challenge around my own workouts because I know they work — but I've built this specifically around what our bodies need right now, in this season. Three of my strength sessions per week, paired with Pilates, walking, and eating in a way that supports our hormones instead of fighting them.
This is for the mom who shows up even when it's hard. Let's get to summer together. 💪🏾 — Nards
At 40+, perimenopause is quietly rewriting the rules of our metabolism. The workouts that worked at 30 aren't broken — the hormonal environment around them has shifted. I built this plan around that science so we can stop blaming ourselves and start working smarter together.
Fat redistributes from hips and thighs toward your belly. Your body gets more efficient at storing visceral fat — the stubborn kind that clings to your midsection.
This hits before estrogen does. It slows metabolism, disrupts sleep, and amplifies hunger signals — making you feel like you're eating the same but gaining weight anyway.
Managing four kids means your cortisol is already doing a lot of work. Elevated stress hormones signal your body to store belly fat and break down muscle. Recovery is non-negotiable.
You lose muscle faster without the hormonal support estrogen provides. Less muscle = slower metabolism. Strength training is now your most important tool — not cardio.
Blood sugar management becomes trickier. Simple carbs hit harder now. Prioritizing protein and fiber at every meal keeps glucose stable and fat-burning turned on.
Get Up for Summer breaks into four progressive 25-day phases. Each phase builds on the last — more strength, faster metabolism, and unstoppable momentum right into summer.
Build the foundation. Establish your habits, learn your limits, and wake your metabolism back up with consistent movement.
Increase your training intensity. Go heavier with Nards, add depth to your Pilates, and start noticing your clothes fitting differently.
This is where it clicks. Our bodies are adapted, our strength is real, and the visible changes are accelerating. Push through.
Final push before summer. We've built the habit, the muscle, and the mindset. This phase is about peak performance and showing up for ourselves.
No gym needed — just these tools and you're ready to go. I've linked everything on my Amazon storefront so you can grab it all in one place.
Light (5–10 lb), medium (15–20 lb), heavy (25–35 lb). Adjustable set saves space and grows with you.
Best cardio tool for under $15. Great warm-up, great finisher. Takes up zero space.
For step-ups, box jumps, incline push-ups. An aerobic stepper is the budget-friendly option — adjustable height, won't tip. A solid wooden box or sturdy low bench also works perfectly.
For core work, back extensions, wall squats, and Pilates. Doubles as a desk chair — win win.
Loop bands (light, medium, heavy) for glute activation, lateral walks, and Pilates. Under $15 on Amazon.
6mm+ thickness for joint comfort during Pilates, core work, and stretching. Non-negotiable.
Great for swings, deadlifts, and full-body power moves. Start with a 15–25 lb bell once your form is solid.
Opens up incline/decline presses and step-ups. Can also sub your aerobic stepper or a sturdy couch arm for most moves.
Essential for Pilates modifications, balance support, and deepening stretches. Lightweight and inexpensive — big impact on form.
Used in Pilates for spinal mobility, myofascial release, and core instability training. Also great for post-workout recovery.
Adds resistance to inner thigh, chest, and arm Pilates exercises. Low cost, highly effective for toning and core engagement.
Non-slip grip socks help with stability and balance during Pilates sessions. A small upgrade that makes a real difference on smooth floors.
All my recommended equipment, supplements, and gear — curated and ready for you to grab.
Before you do anything else, complete this test. Write down every number. You'll repeat this exact test on Day 50 and Day 100 — and watching these numbers change is one of the most motivating things you will ever experience. Do NOT skip this step.
Take a Day 1 photo. Front, side, and back. You don't have to share it — it's for YOU. On Day 100, that photo will be one of the most powerful things you own. Trust me on this one. 🙏🏾
This is your repeating weekly structure for all 100 days. Consistent days, consistent wins. Five structured sessions plus 20 minutes of daily walking = the recipe for a summer transformation.
| Day | Session | What to Do | Intensity |
|---|---|---|---|
| MON |
GetupwithNards 💪🏾
Upper Body Strength
|
Chest, shoulders, back, arms. Follow along and go heavy. Progression: add weight or reps each phase. |
|
| TUE |
Your Pilates Practice 🧘🏾♀️
Core + Pelvic Floor
|
Deep core work, breath, and pelvic floor. Crucial for perimenopausal women. Don't skip this — it's protecting your body. |
|
| WED |
GetupwithNards 💪🏾
Lower Body Strength
|
Glutes, hamstrings, quads, calves. Hip hinges, squats, lunges. Your biggest muscle groups = biggest metabolic gains. |
|
| THU |
Your Pilates Practice 🧘🏾♀️
Total Body Flow + Mobility
|
Full-body Pilates session with hip and spine mobility focus. Active recovery from Wednesday. Lowers cortisol, improves sleep tonight. |
|
| FRI |
GetupwithNards 💪🏾
Full Body Strength Finisher
|
End the week strong. Full-body compound movements. Push yourself — you've got the weekend to recover. I'll be right there with you on screen. Let's go. |
|
| SAT |
Active Rest 🚶🏾♀️
Family walk or solo walk
|
45–60 min leisurely walk. No hustle. This is your stress-relief day. Bring the kids, put on a podcast, enjoy the process. |
|
| SUN |
Full Rest + Prep 🌿
Recovery & Meal Prep
|
Sleep in if you can. Light walk if desired. Use this day to meal prep proteins and veggies for the week ahead. Future you will be grateful. |
|
| EVERY |
Daily Walk 🌤️
All 100 days — 20 min minimum
|
20 minutes every single day — no exceptions. Can be split into two 10-min walks. Morning school run counts. Walking keeps cortisol low and fat-burning steady without taxing your hormones. This daily habit is non-negotiable for the full 100 days. |
This is me coaching us, live on the screen, three days a week for 100 days. Pull up my YouTube channel and rotate through my Upper Body, Lower Body, and Full Body strength videos each week. As experienced exercisers, I want us going heavier than feels comfortable — that's where the real transformation happens. I designed my workouts to meet us where we are and push us further than we'd push ourselves alone. Let's build something real.
Pick any Pilates creator on YouTube whose style clicks with you — there are so many great ones. Two Pilates sessions a week rebuilds your deep core and pelvic floor stability — two things that take a real hit during perimenopause. These sessions actively lower cortisol, improve your sleep, and keep your joints healthy so you can show up strong for my workouts. Don't skip them thinking they're "too easy." They are doing more for your hormones than you know.
This is the habit I want us to protect more than anything else on this list. Walking every single day keeps us in a gentle fat-burning zone, improves insulin sensitivity, and lowers stress hormones without taxing our bodies. 20 minutes minimum. The school run counts. The errand walk counts. After-dinner counts. 100 days of consistent walking will compound into something we can actually feel by summer.
Severe restriction backfires in perimenopause — it tanks your muscle, spikes cortisol, and slows your metabolism. The goal is to eat enough to support your strength training while creating a gentle calorie deficit. Protein is the non-negotiable anchor of every single meal.
Hitting 120g of protein daily on a plant-based diet takes more intention — but it's absolutely doable. Here are your go-to swaps for every meal in this plan:
💡 Plant-based tip: Combine complementary proteins (rice + beans, pita + hummus) to ensure complete amino acid profiles. Aim to eat protein at every meal and consider a B12 supplement if fully vegan.
Poor sleep is the #1 silent saboteur in perimenopause. It elevates ghrelin (hunger hormone) and cortisol. Aim for 7–8 hours. Build a wind-down ritual: dim lights by 9pm, no screens 30 min before bed, chamomile or magnesium glycinate can help.
With four kids and a household to run, chronic stress is your #1 hormonal enemy. Even 5–10 min of deep breathing, prayer, journaling, or sitting in silence daily can measurably lower cortisol. Protect that time like a workout.
Ask for hormone panels, thyroid function, and Vitamin D levels. Discuss HRT — newer research supports its safety and effectiveness for many women. You don't have to white-knuckle through symptoms when medical support exists.
The scale lies in perimenopause. Also track: strength gains, energy levels, how clothes fit, sleep quality, and mood. Muscle weighs more than fat — if the scale is slow but you're stronger, you're winning.
Always consult your doctor first. These are the supplements I recommend for perimenopausal women — and you can find them all on my Amazon storefront:
Supports bone density (falling estrogen = bone loss risk), mood stability, and immune function.
Improves sleep quality, reduces anxiety, supports muscle recovery and blood sugar regulation.
Reduces inflammation, supports mood, brain health, joint health, and cardiovascular protection.
Supports joints, skin elasticity, and adds to your protein intake when added to smoothies or coffee.
Adaptogen that may reduce cortisol, support thyroid function, and improve energy and stress resilience.
Curated picks I personally recommend. One click, delivered to your door.
Perimenopause weight loss is slower than in your 20s — and that's completely normal. Aim for 0.5–1 lb per week. Here's what the journey actually looks like, milestone by milestone.
This is the hardest day. Showing up when you don't feel like it — that's the whole game. The plan is set. Trust it.
We'll feel more alert and less sluggish. Our bodies are adjusting to consistent movement. The scale may not move yet — that's normal and expected.
Two weeks in. The workouts are becoming part of your routine. Bloating may reduce. You might notice 1–2 lbs down and improved sleep.
Strength has noticeably improved. Clothes may feel looser. Cumulative loss: 3–5 lbs. Mentally, we feel like ourselves again. Celebrate this.
Visible body composition shifts. People may start commenting. Cumulative loss: 5–8 lbs. Strength in my workouts is genuinely impressive now — you're going heavier than Week 1 you ever imagined.
You've built real muscle, established real habits, and your metabolism has genuinely shifted. Cumulative loss: 8–12 lbs. Summer is 25 days away.
100 days. 100 walks. 43 of my strength workouts. 29 Pilates sessions. We didn't just lose weight — we rebuilt our relationship with our bodies. Cumulative loss: 10–15 lbs. Now walk into Summer 2026 as the woman you've been becoming. I am so proud of us. 🌺
We walk into Summer 2026 with real strength in our bodies, real confidence in how we move, and the knowledge that we showed up for ourselves — through busy mornings, tired evenings, and every day that felt hard. I designed every workout, every phase, every cue in this plan for this moment. We did the work. Now let's go live in it.
Stock your kitchen with these staples and eating right becomes automatic. I've organized this by category so you can move through the store fast — because sis, you've got four kids. Let's make this efficient.
Want a clean printable version to take to the store?
Open → File → Print (or Ctrl+P / Cmd+P)
Life happens — you have four kids, I get it. Missing one day does not break the plan. The rule is simple: never miss twice in a row. One missed day is a rest. Two missed days becomes a habit. Pick right back up the next day and keep going. Progress beats perfection every single time.
Yes — but invest in at least one set of dumbbells as soon as you can. For now, use water bottles, canned goods, or resistance bands as substitutes. Your bodyweight alone can still challenge you in Phases 1 and 2. But to see real body composition changes in Phases 3 and 4, you'll need some resistance. Even one set of 15 lb dumbbells for under $30 will change everything.
This is the most common frustration in perimenopause — and it's almost never a sign that you're failing. Strength training builds muscle, and muscle is denser than fat. You can be losing fat and gaining muscle at the same time while the scale barely moves. Go back to your measurements. Are your waist and hips changing? Are your clothes fitting differently? Are you stronger? That IS progress. The scale is one data point — not the only one.
Absolutely. The principles in this plan — strength training, protein-first nutrition, daily walking, stress management — are even MORE important after menopause. The hormonal science is the same, just further along in the journey. If anything, this plan is designed to serve you at every stage of this transition. Welcome, sis. 🙌🏾
My strength videos typically run 25–45 minutes. Pilates sessions are usually 20–35 minutes. Add 5–10 minutes of warm-up and cool-down and you're looking at 30–50 minutes total per session. As a busy mom, that's a win — not a burden. If time is extra tight, even a 20-minute session beats zero. Show up, do what you can, and keep the streak alive.
No — the meal examples are a guide, not a rigid menu. The principles are what matter: protein at every meal (aim for 30–40g), plenty of fiber, staying hydrated, and reducing processed foods and sugar. Eat food you actually enjoy and that fits your culture and family. Sustainable beats perfect every single time. If you hit your protein goal, you're already ahead.
Yes — especially if you have any existing health conditions, joint issues, or haven't exercised regularly in a while. Also ask your doctor about hormone levels, thyroid function, and Vitamin D. This plan is a fitness and wellness program, not medical treatment. I want you to thrive safely — and your doctor is a partner in that, not an obstacle.
Post your Day 1, share your progress, and let the Squad hold you accountable. Use #GetUpForSummer #GetUpNationSquad #GetupwithNards so I can find you and cheer you on every step of the way. Find me on all platforms:
⚕️ Medical Disclaimer: This plan is for informational and motivational purposes only and does not constitute medical advice. Please consult with your healthcare provider, OB-GYN, or a registered dietitian before making significant changes to your diet or exercise routine — especially during the perimenopause transition. Individual hormonal profiles vary significantly and what works for one person may need to be adjusted for another.