Navigating Menopause: Strong, Supported & Informed

Menopause is a natural transition, yet many women enter this stage with limited information and support. Get a clearer understanding of the physical, emotional, and mental changes that can begin as early as your 40s during perimenopause and continue through menopause and postmenopause. We’ll explore how shifting hormones may affect areas such as metabolism, bone and heart health, muscle strength, body composition, pelvic health, sleep, mood, and cognitive function. Discover five key lifestyle strategies to support your long-term health and well-being, and begin creating your own Personal Menopause Mastery Plan (PMMP) with practical approaches tailored to your needs, priorities, and goals.


Class 1: Understanding the Menopause Transition

• Learn about the phases of menopause—perimenopause, menopause, and postmenopause—and the ways changing hormone levels can affect the body and mind.
• Explore common physical, emotional, and cognitive changes, including their impact on metabolism, bone and heart health, muscle strength, sleep, mood, and overall well-being.
• Discuss the history of menopause diagnosis and treatment, current approaches to support, and ways to seek guidance and advocate for your health.
• Introduction to five key lifestyle strategies that support long-term health and well-being during and after the menopause transition

Class 2: Strength, Pelvic Health, and Nutrition

• Explore the role of progressive strength training, pelvic health practices, and nutrition in supporting health during menopause and beyond.
• Learn about nutrition, chronic inflammation, the gut-brain connection, and other factors that influence overall wellness.
• Begin creating your Personal Menopause Mastery Plan (PMMP) by identifying strategies for movement, pelvic health, and nutrition that align with your needs and goals.

Class 3: Brain Health, Stress, Sleep, and Connection

• Learn how the autonomic nervous system influences stress, anxiety, and the body’s response to change.
• Explore evidence-informed approaches such as mindfulness, meditation, and other stress-management techniques.
• Discuss common sleep challenges during menopause and strategies that may help support better rest and recovery.
• Examine the importance of connection and community during the menopause transition.
• Refine your Personal Menopause Mastery Plan (PMMP) with practical next steps for supporting your long-term health and vitality.