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She lifts before work, books the Pilates class, and never skips the sauna. She's also the hardest person on your list to shop for, because she already owns the basics and she's picky about what earns a spot in her gym bag.
So this is the gift guide for her: the wellness gifts I'd actually want to unwrap, sorted by budget. And because the question I get most in my DMs is "what do you actually do?", I'm sharing exactly how I train at 50, too. None of it is extreme. Lift. Fuel. Rest. Repeat.
Gifts for the Woman Who Trains
Everything here is something I use or would happily add to my own routine. My codes are included, so you save a little more.
Under $50
Stocking stuffers and small luxuries for her gym bag and recovery days.
Free People Movement Trail Angel Shorts — $48
The running short with the perfect high waist. She'll wear them for every walk.
Abercrombie YPB sculptLUX T-Back Sports Bra — $45
YPB is the activewear I reach for most, and this bra holds everything in place on deadlift day.
Needed Women's Multivitamin — $37.99
The two capsules I take every morning, made with women's hormones in mind. Code NICOLE for 20% off.
Needed Women's Omega-3 — $29.99
The other half of my daily routine. Code NICOLE for 20% off.
LMNT Zero Sugar Electrolytes — $45
My water with electrolytes before coffee, and my rule before and after the sauna. Watermelon Salt is the flavor.
Forme Arch Booster Socks — $29
Socks built to support your arches and posture. The most useful stocking stuffer on the list.
64 oz Water Bottle with Straw — $29.99
The half-gallon bottle with time markers that keeps her drinking all day.
$50 to $150
The sweet spot: activewear she'll live in and the tools that make training feel good.
Abercrombie YPB sculptLUX 7/8 Legging — $70
Sculpting, squat-proof and the match to the sports bra above.
Abercrombie YPB On The Go Zip-Up Hoodie — $70
The layer I throw on from the gym to the sauna to the grocery store.
Alo Softsculpt Superset Bra — $88
Pilates to lunch without changing.
Alo Softsculpt High-Waist 7/8 Legging — $138
The other half of the set, in the softest fabric.
Lululemon Align High-Rise Crop — $108
The legging everyone owns for a reason.
Forme Sculpt+ Legging — $128
Leggings with built-in back support and pockets.
Nutrafol Women's Balance 45+ — $79
Part of my hair wellness routine, taken consistently (yes, out of a tiny Saint Laurent pill case).
Alo Chakra Warrior Mat — $138
A beautiful mat makes you want to roll it out.
The Splurge
The big gift under the tree for the woman who takes her health seriously.
HigherDOSE Red Light Hat — $449
Hands-free red light therapy for the scalp. The one wellness tool I use almost every day. Code BIKINISLAYER for 15% off.
HigherDOSE Infrared Sauna Blanket — $699
The sauna, at home. Thirty minutes and that post-sauna glow. Code BIKINISLAYER for 15% off.
HigherDOSE Red Light Face Mask — $349
Red light for her skin while she answers emails. Code BIKINISLAYER for 15% off.
HigherDOSE Infrared PEMF Pro Mat — $1,295
Recovery on another level. Code BIKINISLAYER for 15% off.
Eight Sleep Pod 5 — $2,599
Rest is where the results happen, and this cools or warms each side of the bed.
HOKA Clifton 9 GTX — $160
Cushioned, waterproof and made for long walks.
Forme Revive Bra — $179
My posture has never been better. This bra is amazing and I highly recommend it!
Shop every tier in my LTK. Every code is also on my discount codes page.
How I Train at 50
Every gift above earned its spot because of how I actually train. Here's what that looks like.
Why I Lift (and Why You Should Too)
If I could only keep one habit, it would be strength training. Not because I'm chasing a certain look, but because I want to carry my own suitcase, walk the beach for miles and keep saying yes to everything I love doing.
Here's why it matters so much, especially after 40:
It protects your muscle. We naturally lose muscle as we age, and lifting is one of the best ways to hold on to it.
It supports your bones. Resistance training helps maintain bone density, which becomes a much bigger deal around menopause.
It helps your metabolism. More muscle helps your body manage blood sugar and burn more energy at rest.
It keeps you steady. Strong legs and a strong core mean better balance and fewer injuries.
It's good for your head. I have never once regretted a workout. Lifting is my best mood reset.
My go-to moves are deadlifts, step-ups and anything for my legs. Some days I lift heavy, some days it's Pilates, and some days it's just a long walk. The routine you can actually stick with will always beat the "perfect" one you quit after three weeks.
Red Light Therapy
Red light therapy uses specific wavelengths of red and near-infrared light. It's been studied for skin, hair and recovery, and while the research is still growing, the early results are promising:
Scalp and hair: it may support healthier hair growth. This is why I started.
Skin: it's been linked to collagen support and softer fine lines.
Recovery: some studies show less muscle soreness after training.
I use my HigherDOSE Red Light Hat. It's hands-free and easy, which is the only reason I'm actually consistent with it (and consistency is the whole point). I literally put this on every morning when I get up. It stays on for 10 minutes while I feed the cats and make coffee! Code BIKINISLAYER for 15% off.
Sauna Therapy
Weights first, sweat earned, sauna to seal the deal. The sauna is my favorite part of the workout, and it isn't just a nice way to finish. Regular sauna use has been associated with:
Better recovery: heat increases circulation, which helps sore muscles relax.
Heart health: long-term studies, mostly from Finland, link regular sauna sessions to better cardiovascular health.
Stress relief and sleep: 15 quiet minutes with no phone is good for anyone.
That glow: I'll take the post-sauna glow over a filter any day.
My one rule: hydrate before and after. That's where electrolytes come in.
A Day in My Life
Every day doesn't look exactly like this. But this is the rhythm I come back to.
Wake up around 6 AM, just enough that my morning isn't a race.
Curtains before phone. Light first, then the world.
Red light scalp therapy. My HigherDOSE hat and off to blend my water.
8 oz of water with electrolytes before coffee. It's stupidly simple, and it's changed how I feel by 10 AM.
Coffee as a ceremony. My Nespresso, a slow scroll, I am good at multitasking.
Get dressed like I'm going somewhere. Usually that means a matching set, because when you look strong, you lift strong.
Move outside. A sunrise walk on the beach or a short Pilates session. Mornings are for waking my body up, not punishing it.
Lift, then sauna. Workouts go on my calendar like any other appointment, because if I don't schedule them, something else takes that time.
A protein-packed breakfast. Protein at every meal is one of my non-negotiables.
Vitamins. My Needed women's multivitamin and omega-3s, plus Nutrafol for my hair.
Wind down and sleep. I'm still working on this one. Rest is where the results happen. I purchased the Eight Sleep mattress cover and have been sleeping like a baby ever since!
My Favorite Wellness Brands
HigherDOSE
Red light and heat therapy that actually fits into a busy life. My Red Light Hat is the one I use most. But if I’m honest, it’s the sauna blanket that is my favorite! Code BIKINISLAYER for 15% off.
Needed
My daily multivitamin and omega-3s, made with women's hormones in mind. Two capsules and done. Code NICOLE for 20% off.
Abercrombie YPB
If there's one activewear collection I keep reaching for, it's YPB. Matching sets that keep up with me from the gym to the sauna to the grocery store.
Alo
Flattering, comfy and easy to style. The sets I wear to Pilates and then straight to lunch.
Lululemon
My deadlift-day uniform. Sculpting, supportive and built to last.
FORME
My posture has never been better. This bra is amazing and I highly recommend it!
Nutrafol
Part of my hair wellness routine, taken consistently (yes, out of a tiny Saint Laurent pill case).
A Little Note
You don't need to overhaul your whole life on Monday morning. Lift something. Take the walk. Eat the protein. Get some sleep. Start where you are and build from there.
Strong is always in season.
xx, Nicole