Get your free 7 Day Workout Plan

Feel strong at every stage of your life. Answer a few quick questions and get a week of training built for your season of life.

  • Made for busy moms, pregnancy and menopause
  • 2, 3 or 4 days a week, at home or at the gym
  • Certified Pre & Postnatal, Menopause and Nutrition coaches
500+women helped
5.0★Google rating
100%satisfaction
A Fit By Tahys client before and after strength training A Fit By Tahys client before and after strength training

Free. Takes about 1 minute.

Does this feel like you?

Pick the season of life you're in right now.

💪

We've helped 500+ women feel like themselves again

Busy moms, pre and postnatal women, and women 40+.

A Fit By Tahys client before and after strength training A Fit By Tahys client before and after strength training
500+women helped
5.0★Google rating
100%satisfaction

How many days a week can you train?

Be real. School drop offs, work, sleep, all of it.

How long can each workout be?

Short and done beats long and skipped.

Where will you train?

Home or gym both work.

Where are you starting?

No wrong answer here.

Building your 7 Day Workout Plan

  • ✓Checking your season of life
  • ✓Picking your training days
  • ✓Choosing moves for your setup
  • ✓Adding safe swaps where you need them

Your 7 Day Workout Plan is ready!Where should we send it?

Get your plan right now. We'll be in touch to help you get started.

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Join 500+ women who feel strong again

500+women helped
5.0★Google rating
100%satisfaction
A Fit By Tahys client before and after strength training A Fit By Tahys client before and after strength training

Free consultation call

Want us to build your plan with you?

Book your free call while your plan is fresh

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Questions women ask us

Is the 7 Day Workout Plan really free?

Yes. Answer a few quick questions about your season of life, your week and where you train, and you get a full week of strength training for free. No card needed.

How many days a week should a busy mom strength train?

Two days a week is a great start. Most of our busy mom clients train 2, 3 or 4 days a week. On 2 days you do 2 full body days. Three or four days gets you results faster if your week allows it.

Can I lift weights while pregnant?

In our coaching, pregnant women follow the same plan with a few safe swaps, once their doctor or midwife says exercise is okay. Weights are lighter, and nothing is done lying flat on your back for long periods as you get further along, so a flat bench press becomes an incline press. Stop and call your doctor if anything feels wrong.

What kind of workout helps during menopause?

Strength training. Your hormones, recovery and metabolism change, so your plan needs to change as well. We have women 40+ lift with good form for 3 rounds of 10 to 12 reps, and add a little weight each week to build strength, muscle and energy.

How many sets and reps should a beginner do?

Three rounds of 10 to 12 reps for each move. Pick a weight where the last two reps feel hard but your form stays good, then add a little weight each week. This is how we start our new clients.

What will my training days look like?

The plan picks your days for you. On 2 days you do 2 full body days. On 3 days you do 2 full body days and 1 leg day. On 4 days you do 2 lower body days and 2 upper body days.

Can I do the workouts at home?

Yes. Pick at home with no weights, at home with dumbbells, or at the gym, and every move in your plan is chosen for that setup.

Who is behind Fit By Tahys?

Fit By Tahys is a coaching team in Seattle, founded by Tahys Richey, a Certified Personal Trainer, Nutrition Coach, Pre and Postnatal Coach and Menopause Coach. We have helped 500+ women, in person in Seattle and online.

How do I get a plan made just for me?

Book a free consultation call. We look at your training history, nutrition, hormones and cycle, stress and sleep, then build a program around your schedule, at home or at the gym.

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Results vary depending on your starting point, goals and effort. Exercise and good nutrition are needed to reach and keep any result. Before and after photos and reviews are from real Fit By Tahys clients.

Talk to your doctor before starting any exercise or nutrition plan, especially if you are pregnant, postpartum, breastfeeding or have a medical condition.

This page is for general information only. It does not diagnose any condition or replace advice from a healthcare professional.

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