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Gentle Morning Routines Workbook for Women Over 40
Gentle Morning Routines Workbook for Women Over 40
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If You're Over 40 and Morning Routines Have Never Stuck... This Is For You
You've tried the 5AM wake-ups. The cold showers. The intense morning workouts. The elaborate routines that look perfect on Instagram.
And they all failed.
Not because you're lazy. Not because you lack discipline.
They failed because they weren't designed for YOUR body, YOUR life, or YOUR reality.
Here's What Most Morning Routine Advice Gets Wrong:
✗ Ignores hormonal changes (perimenopause, menopause, thyroid issues)
✗ Assumes you wake up with energy (hello, chronic fatigue and sleep issues)
✗ Demands early wake-up times (when you're already exhausted)
✗ Requires intense exercise (ignoring joint pain, injuries, and larger bodies)
✗ Forgets about ADHD, caregiving responsibilities, and full-time jobs
✗ Acts like you can just "push through" when your body is saying STOP
No wonder nothing has worked.
What If Your Morning Routine Could Actually Feel GOOD?
Imagine waking up and:
- Having a simple, doable routine that takes 5-30 minutes (you choose based on your energy)
- Feeling supported instead of stressed
- Moving your body gently (no jumping jacks required)
- Actually ENJOYING your mornings instead of dreading them
- Building consistency without shame or guilt
- Noticing real changes in your energy, mood, and self-care
That's what this workbook creates.
Introducing: The Gentle Morning Routines Workbook
This isn't another one-size-fits-all morning routine template.
This is a complete system designed specifically for women over 40 who are navigating:
- 100+ pounds to lose
- Hormonal changes
- Joint pain or mobility limitations
- ADHD or focus challenges
- Caregiving responsibilities
- Full-time careers
- Chronic exhaustion
- Bodies that need gentleness, not punishment
You get 60+ pages of thoughtful, practical guidance that meets you exactly where you are.
What's Inside:
✓ Quick Start Guide - Overwhelmed? Start here. Choose your routine based on how you feel TODAY (not how you think you "should" feel)
✓ 3 Flexible Routine Options:
- 5-Minute Reset (for depleted days)
- 15-Minute Ease-In (for moderate energy)
- 30-Minute Nourish (for energized mornings)
✓ Complete Self-Assessment Tools - Understand YOUR unique energy patterns, priorities, and what actually drains vs. supports you
✓ Build Your Custom Framework - Create a morning routine that fits YOUR life (not someone else's Instagram-perfect version)
✓ 30-Day Tracking Pages - Four full weeks of guided tracking to notice patterns, celebrate wins, and learn what truly serves you
✓ Troubleshooting Section - What to do when you feel resistance, skip days, or your routine stops working (because life happens)
✓ Evening Prep Routine - Set yourself up for morning success the night before (decision fatigue is real!)
✓ Reflection & Celebration - Month-end reflection pages to see how far you've come and plan what's next
This isn't just information. It's implementation.
Who This Workbook Is For:
✓ Women over 40 (especially in perimenopause/menopause)
✓ Plus-size women who need movement options for larger bodies
✓ Anyone with 50+ pounds to lose who's tired of all-or-nothing approaches
✓ Busy professionals and caregivers who don't have hours for elaborate routines
✓ People managing ADHD, chronic pain, autoimmune conditions, or hormonal issues
✓ Anyone who's tried harsh morning routines and burned out
✓ Women ready for sustainable change (not quick fixes)
Who This Is NOT For:
✗ People looking for intense fitness programs or extreme wake-up times
✗ Anyone wanting quick weight loss hacks (this is about sustainable habits)
✗ People who thrive on rigid, one-size-fits-all routines
✗ Anyone not ready to show up consistently (even imperfectly)
Why This Works When Other Programs Haven't:
1. It's Flexible
Choose your routine length based on TODAY's energy. Not feeling it? Do the 5-minute version. That's success, not failure.
2. It's Kind
No shame. No guilt. No "you just need to try harder." This workbook speaks to you like a supportive friend, not a drill sergeant.
3. It's Realistic
Designed for real life with real barriers—not Instagram-perfect mornings with unlimited time and energy.
4. It's Actionable
You're not just reading about routines. You're building one, tracking it for 30 days, and adjusting based on real data.
5. It's Specific to Your Body
Created for women over 40 in larger bodies navigating hormones, pain, fatigue, and life responsibilities.
Meet Brooke
Hi! I'm Brooke, a certified wellness coach specializing in gentle, sustainable habit change for women over 40.
I created this workbook because I was tired of seeing the same harsh, unrealistic morning routine advice that ignores what our bodies actually need.
After years of coaching women just like you, I know what works: Flexibility. Kindness. Sustainability.
This workbook is everything I wish I'd had when I was starting my own morning routine journey.
Frequently Asked Questions:
Q: I've tried morning routines before and they never stick. Why would this be different?
A: Because this isn't a rigid "do this exact thing every day" routine. You choose your routine length based on your energy that day. The flexibility IS the sustainability.
Q: I'm not a morning person. Will this work for me?
A: Yes! You don't have to wake up at 5AM. You don't even have to wake up early. This is about creating a gentle START to your day, whenever that happens. Many of my clients do their "morning" routine at 8 or 9AM. That's perfectly fine.
Q: I have chronic pain / ADHD / hormonal issues. Is this right for me?
A: Absolutely. The entire workbook is designed with these realities in mind. Movement suggestions accommodate pain and limited mobility. The structure helps with ADHD. The flexibility honors hormonal fluctuations.
Q: Is this another diet program?
A: No. This is about building a supportive morning routine. While there are gentle nutrition suggestions, this is NOT a restrictive diet. It's about nourishing your body kindly.
Q: What format is this?
A: This is a downloadable PDF workbook (60+ pages). You can use it digitally or print it out. Most people use it digitally and fill it out on their tablets or computers.
Q: Will I get updates?
A: Yes! If I add new content or improvements to the workbook, you'll receive the updated version free of charge.
Q: What if I don't like it?
A: I offer a 30-day money-back guarantee. If you go through the workbook and feel it didn't serve you, just email me at brooke@joyfullwellnesshub.com and I'll refund you. No questions asked.
30-Day Money-Back Guarantee
Try the workbook for 30 days. If you don't find it valuable, I'll refund every penny. No questions asked.
I'm that confident this will help you.
Ready to Create Mornings That Actually Feel Good?
One-time payment of $37
Instant digital download. Start today.
You deserve mornings that support you, not stress you.
Let's make that happen.
Questions? Email me at brooke@joyfullwellnesshub.com
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