Velora Everyday Wellness™

Velora Everyday Wellness™

$49.00
$49.00 $94.99
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🌸 Understand your patterns—with a 4-week symptom tracker


✨ Give movement a clear direction—with an 8-week strength plan


🥑 Simplify your week—with a meal planner and 40 nourishing recipes
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  • Care for your next chapter
  • 4 complementary guides
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More support for the way you live, every day.Bring symptom tracking, strength, meal planning, and nourishing recipes together in one collection. Four digital guides to help you build your routine—one manageable step at a time.

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Velora Everyday Wellness™
Save $45.96
Four books · 151 pages

Everything you'd
actually use, weekly.

Understand what's changing. Get strong. Plan how you'll eat. Then cook it. Four books that cover the four things that actually move through perimenopause — in one download, for about half of what they cost apart.

$49.00 $94.96 · instant download

Educational resources — not medical, nutrition or fitness advice.

Your New Chapter — cover
Velora Strong — cover
Velora Nourish — planner cover
The Menopause Kitchen — cover
151
pages across four books, built to be used side by side
24
written workouts across eight progressive weeks
40
recipes with prep times, nutrition estimates and an easy swap
12
weeks of fill-in tracking — symptoms, meals, training
$45.96
less than buying the four separately
Why all four

The transition doesn't arrive one problem at a time.

Sleep, strength, appetite, mood and bone density all shift in the same season — and each one makes the others harder to manage alone. Muscle protects bone, but only with enough protein. Planning meals is easier when you know which week is bad. Everyday Wellness is the whole set, so nothing you start runs into a gap the next book would have filled.

What's included.

Four complete books, each sold on its own — every page, no abridgement.

Your New Chapter — cover
Book one · Understand

Your New Chapter™

4-Week Perimenopause & Menopause Companion
20 pages · 4-week tracker

An educational workbook built around a 4-week symptom-tracking system covering fourteen common symptoms.

A 4-week symptom tracker across fourteen common symptoms — one tick a day
Where you are: perimenopause, menopause and post-menopause, in plain language
An evidence-informed overview of treatment options, including hormone therapy
Your doctor's visit guide — what to bring, what to ask, what to note after
Sleep, movement and nutrition foundations, plus weekly reflection pages
Sold separately · $19.99
Velora Strong — cover
Book two · Get strong

Velora Strong™

The 8-Week Strength Program for Midlife
49 pages · 24 workouts

Two phases, eight weeks, three sessions a week — written out, fill-in, and built to start from a chair and a band.

Twenty-four written workouts across Foundation (weeks 1–4) and Build (weeks 5–8)
A twelve-exercise technique library: cues, common mistakes, easier, harder
Sets, reps and RPE explained — effort without a heart-rate monitor
Equipment from home minimum to full gym, plus a first-gym-visit page
2-day and 20-minute options for the weeks three sessions aren't realistic
Sold separately · $24.99
Velora Nourish — planner cover
Book three · Plan

Velora Nourish™

The 4-Week Menopause Nutrition Planner
30 pages · 4 weeks of planners

A 4-week fill-in meal-planning system. Not a diet, not a recipe book: no calorie targets, no food rules.

Five pillars explained: protein, plants, bone support, hydration, consistency
Four weekly meal planners — breakfast, lunch, dinner and snack, seven days each
A grocery list sorted by aisle on every spread, built from your own plan
A one-minute daily tracker: protein, plants, hydration, energy
The quick-meal matrix — 36 no-recipe combinations, plus a 4-week review
Sold separately · $24.99
The Menopause Kitchen — cover
Book four · Cook

The Menopause Kitchen

40 nourishing recipes for midlife
40 recipes · 52 pages

The recipes that fill the planner — breakfasts, lunches, dinners, snacks, smoothies and desserts.

40 recipes across breakfasts, lunches, dinners, snacks, smoothies and desserts
Every recipe with prep and cook times, servings and an estimated nutrition line
An easy swap on each page — for allergies, what's in the cupboard, or less time
A Sunday prep guide: ninety unhurried minutes that cover four weeknights
Kitchen staples checklist and a substitutions chart for cooking without a shop run
Sold separately · $24.99
How they work together

Eight weeks, four books, one week at a time.

You don't open all four on day one. This is the order they were written in.

Week one

Track, don't fix

Start the symptom tracker in Your New Chapter. Fourteen symptoms, one tick a day. You're gathering evidence, not changing anything yet.

Week two

Plan the food first

Nourish takes the Sunday ten minutes: meals mapped, grocery list built from the plan, four boxes a day. The Kitchen fills the squares on Wednesday night.

Weeks two to nine

Phase 1, then Phase 2

Strong runs three sessions a week for eight weeks — four learning the movements, four adding resistance. Eating is already handled, so recovery isn't the thing that stops you.

The appointment

Walk in with pages

Three months of symptom data, eating patterns and training logs, plus filled-in review pages from each book. A much better start than "I've been tired."

A look inside all four

Real pages, top-of-page only. Two from each book — enough to see how they're built.

The 4-week symptom tracker
Your New Chapter
The symptom tracker
Fourteen symptoms, one tick a day, four weeks running.
The doctor's visit guide
Your New Chapter
Your doctor's visit guide
What to bring, what to ask, what to write down after.
A Velora Strong training week
Velora Strong
A training week
Three sessions written out, with space to log what you lifted.
The exercise technique library
Velora Strong
The exercise library
Twelve movements: cues, mistakes, easier, harder, gym, home.
The Week 1 meal planner
Velora Nourish
Week one — plan & shop
Seven days of meals, then the list built from them.
The Week 1 daily tracker
Velora Nourish
The daily tracker
Protein, plants, hydration, energy. Under a minute.
A recipe page
The Menopause Kitchen
A recipe page
Prep and cook time, servings, nutrition estimate, easy swap.
The Sunday prep page
The Menopause Kitchen
Sunday prep, unhurried
Ninety minutes that make four weeknights easy.

"Same woman. Bolder chapter. Not a smaller life — a stronger one, planned on purpose."

The Velora house line
The cost of doing it in pieces

One book at a time is how most of this stalls.

You start training, then find you're not eating enough protein to recover. You plan meals, then have nothing to cook from the list. Each book answers the question the last one raised — which is why doing it in four purchases over six months usually means three of them never get opened.

One at a time
—Training that outpaces what you're eating to recover from it
—A grocery list written, then 6pm with nothing to cook from it
—Symptoms tracked, but no plan aimed at any of them
—Four separate checkouts at $94.96 in total
All four, this week
✓Symptoms, strength, meals and recipes on one system
✓Protein targets that match the training you're actually doing
✓$45.96 kept, one checkout, nothing to add later
✓Three months of filled-in pages for your next appointment

$45.96 off is two of the four books, effectively — and all of them are yours to reprint and rerun every season of this transition.

Questions, answered honestly

Which book should I start with?
Your New Chapter™. Spend the first week just tracking symptoms — no changes yet — so that when you open Nourish and Strong you already know what you're aiming at. The bundle is ordered for that reason, but nothing stops you from opening all four on day one.
Is there overlap between the four?
Very little. Your New Chapter covers what's changing and how to prepare for appointments. Strong is the 8-week training program. Nourish is the planning system — planners, grocery lists, trackers. The Menopause Kitchen is the recipes. The underlying principles are consistent across all four, which is the point, but you aren't paying twice for the same pages.
Can I buy just one or two and add the rest later?
Yes — each book has its own page and works on its own. Everyday Wellness simply costs $45.96 less than the four separately, which is roughly half, and saves you deciding four times.
I've never lifted weights. Is Strong too advanced?
No. It starts from a chair, a band and bodyweight, and the first phase is four weeks of learning the movements before any resistance is added. There are twelve exercises, each with cues, common mistakes, an easier version and a harder one — plus a home-only session and a 20-minute option for weeks when three sessions aren't realistic.
Do I need a gym or equipment?
Not to start. Strong covers a home minimum — a chair, a resistance band, one pair of dumbbells if you have them — right through to a full gym setup, with a page on what to expect on a first gym visit if you decide to go.
Is this a diet?
No. There are no calorie targets, macro counts, restriction rules or weigh-ins anywhere in the 151 pages. Nourish is a planning system built around foods you already enjoy, and every recipe in the Kitchen comes with an easy swap.
Do I need to print them?
No. All four are fillable on a phone or tablet in any PDF app. Many people print the weekly planner, grocery list, tracker and workout pages and keep them on the fridge — you can reprint those as often as you like.
I have a medical condition, or I'm on hormone therapy.
These are educational resources, not medical advice, and each says so on its own disclaimer page. Symptoms of perimenopause overlap with thyroid and other conditions; nutrition and exercise needs change substantially with certain diagnoses — osteoporosis, joint injury and pelvic floor issues in particular. Please clear any new exercise program with your physician and individualize nutrition with a registered dietitian. Each book includes notes to bring to that conversation.
How is it delivered?
Instantly. You'll get all four PDFs on the confirmation page and by email, straight after checkout. They're yours forever, with no subscription and no expiry.
Velora

The whole library,
one decision.

Velora Everyday Wellness™ — Your New Chapter™, Velora Strong™, Velora Nourish™ and The Menopause Kitchen. 151 pages, instant digital download, yours forever.

$49.00 $94.96 Save $45.96
Four PDFs, delivered instantly
Fillable on phone, tablet, or print
Evidence-informed, plain language
Yours forever — no subscription

Velora Everyday Wellness™ is for educational and informational purposes only. It is not medical, nutrition, or fitness advice, and it does not diagnose, treat, prevent, or cure any condition. Symptoms of perimenopause can overlap with other medical conditions, and nutrition and exercise needs vary significantly — particularly for anyone managing kidney disease, diabetes, cardiovascular disease, thyroid conditions, food allergies, gastrointestinal disorders, osteoporosis, osteopenia, joint injury, pelvic floor dysfunction, a history of disordered eating, or taking hormone therapy. Consult your physician before beginning any new exercise program, and work with a registered dietitian to individualize nutrition. Stop any movement that causes pain. Digital downloads are non-refundable.

You deserve a place in your own daily routine.

Between everything you do for others, your own needs can slip to the bottom of the list.

Velora Everyday Wellness™ brings together four digital guides to help you understand your patterns, plan nourishing meals, and make time for movement.

Begin with what feels most useful today—a moment to reflect, a recipe to try, or a strength session. You don’t have to do everything at once.

📩 Instant digital download • All 4 guides included

Get My Wellness Collection