An expert trainer in her late 40s says this is the exact weekly workout she does to help her “feel energized, not exhausted”

Kate Rowe-Ham exercises against a white backdrop. She is dressed in a sports bra and leggings. Her right hand and left leg are on the floor, her left knee bent, while her right leg is extended parallel to the ground. Her left hand reaches up toward the sky. .

Welcome to Workout Diaries, a series where we ask expert trainers to talk us through what a week of exercise looks like for them, helping you figure out how to develop and maintain an effective workout routine.

As a women's health coach and menopause specialist, Kate Rowe-Ham knows that regular, varied exercise is important to aging well.