Designed for women in Perimenapause or Power Shift — 6-Week Series for Women in Perimenopause & Menopause
Overview Power Shift is a focused 6-week program for women navigating perimenopause and menopause. It combines evidence-based strength and conditioning, targeted mobility and recovery work, and expert guidance from allied health professionals. The series is designed to build strength, improve energy and metabolic health, reduce common symptom burden (hot flashes, sleep disruption, mood swings), and restore confidence in movement and body resilience.
Who it’s for
Women in perimenopause or menopause (natural or surgical) looking for a structured, supportive, and practical program.
Those who want to learn how hormonal changes affect strength, weight distribution, sleep, and recovery, and want tools to manage those changes.
Beginner to intermediate exercisers; exercises are scalable for varying fitness levels and injury histories.
Program Structure Duration: 6 weeks Weekly schedule:
2 coached fitness classes per week (60 minutes each)
Strength & Conditioning (45–50 minutes strength-focused + 10–15 minutes mobility/cool-down)
Restore & Move (mobility, stability, pelvic floor awareness, breath work; lighter intensity)
3 live expert speaker sessions (one each during Weeks 2–4) with Q&A:
Naturopathic Doctor
Registered Nutritionist (or Dietitian)
Physical Therapist (women’s health-specialized clinician)
Optional: At-home practice plans and short video demos for key movements and breath techniques
Fitness Class Details
Strength & Conditioning (twice weekly)
Focus: progressive, compound strength training to preserve and build muscle mass, increase bone-loading stimuli, and boost metabolic rate.
Typical session:
Warm-up: joint prep, dynamic mobility, movement patterns (8–10 min)
Strength block: 2–3 compound lifts (squats, deadlifts/hinge variations, rows, presses) with loading scaled to ability (25–40 minutes)
Accessory/core work: hip/glute activation, posterior chain, upper back, pelvic floor-aware core cues (8–10 minutes)
Cool-down: targeted mobility and breath (5–7 minutes)
Progression approach: weekly load, volume, or complexity adjustments; autoregulation encouraged (clients guided on how to modify when symptomatic or fatigued).
Coaching emphasis: technique first, joint-friendly regressions/progressions, and attention to load management for sleep and cortisol considerations.
Restore & Move (once per week; lighter session)
Focus: mobility, stability, hormonal-aware recovery strategies, sleep-promoting breathwork, and pelvic floor health.
Typical session:
Gentle activation and mobility circuit (15–20 min)
Breath-based relaxation and nervous system regulation (10–15 min)
Functional movement practice with pelvic floor and posture cues (15–20 min)
Homework: short daily mobility/breath routine for symptom management
Speaker Series (live sessions with Q&A)
Week 2 — Naturopathic Doctor
Topics: hormone transition overview, adaptogens and supplements commonly used in perimenopause/menopause (benefits and cautions), sleep & stress management strategies, integrative approaches that complement exercise.
Takeaways: how to evaluate supplement safety with other medications, lifestyle levers to support hormonal balance, when to seek medical evaluation.
Week 3 — Registered Nutritionist
Topics: nutrient needs during midlife, protein distribution for muscle maintenance, bone-supporting nutrients (calcium, vitamin D, magnesium), managing weight changes, meal timing and sleep, alcohol’s impact on symptoms, anti-inflammatory food patterns.
Takeaways: practical sample meal templates, simple grocery/meal-prep strategies, targeted nutrition tweaks to support training and symptom control.
Week 4 — Physical Therapist (women’s health emphasis)
Topics: pelvic floor awareness and dysfunction in midlife, strategies for incontinence/urgency during training, safe progressions for core loading, joint pain strategies (knees, hips, shoulders), rehabilitation basics and red flags.
Takeaways: screening checklist for when to pursue in-person physical therapy, pelvic-floor-friendly exercise modifications, at-home cues and drills.
Program Benefits & Outcomes By the end of 6 weeks participants can expect:
Increased muscular strength and functional capacity
Improved movement confidence and joint health
Practical tools to manage sleep, hot flashes, and mood through movement, breathing, and nutrition
Better understanding of pelvic floor considerations during training
Personalized, scalable approaches to ongoing training beyond the series
Coaching & Safety
All classes led by certified coaches trained in female physiology across the lifespan and who prioritize pain-free, joint-respecting progressions.
Initial intake includes