Transformation for Perimenopausal and Menopausal Women

Thrive Beyond Change: A 12-Week Journey to Empowerment

This program is designed to help perimenopausal and menopausal women embrace this transformative phase of life with confidence, clarity, and vitality. Through evidence-based strategies in mindset coaching, nutrition, and self-nourishment, participants will develop the tools to thrive emotionally, mentally, and physically.

Program Structure:

Duration: 12 weeks
Delivery: Weekly coaching sessions, individual check-ins, and guided self-paced activities.
Format:

  • Online sessions via Zoom

  • 1:1 Support

  • Resources such as workbooks, meal guides, and mindset tools

Included Resources:

  • Meal plans and recipes tailored to hormonal health.

  • Guided meditations and mindset exercises.

Program Bonuses:

  • Pre-Program Kickoff: A session to set intentions and goals.

  • Connections to: Doctors and other experts in the field

  • Post-Program Strategy Session: A one-on-one coaching call to create a personalized roadmap for continued success.

Core Pillars of the Program:

1. Mindset Shift: Rewriting the Narrative

Focus: Empowering participants to reframe menopause from a challenge to an opportunity.

  • Week 1: Understanding the Menopause Mindset

    • Exploring common myths and societal narratives.

    • Journaling exercises to uncover personal beliefs.

  • Week 2: Cultivating a Growth Mindset

    • Practices for shifting negative self-talk.

    • Introduction to gratitude journaling and affirmations.

  • Week 3: Emotional Mastery

    • Tools for managing mood swings and stress.

    • Breathwork and mindfulness practices.

  • Week 4: Thriving in Uncertainty

    • Building resilience and self-compassion.

    • Visualization exercises for confidence.

2. Nutrition: Fueling Hormonal Health

Focus: Education and actionable steps for nourishing the body with menopause-friendly nutrition.

  • Week 5: Foundations of Hormonal Nutrition

    • Understanding how food impacts hormones.

    • Creating balanced meals (macros and micros).

  • Week 6: Anti-Inflammatory Eating

    • Identifying and integrating anti-inflammatory foods.

    • Tips for reducing sugar and refined carbs.

  • Week 7: Gut Health and Hormonal Balance

    • Exploring the gut-hormone connection.

    • Incorporating probiotics and fiber-rich foods.

  • Week 8: Energy and Cravings Management

    • Strategies for consistent energy levels.

    • Dealing with emotional and hormonal cravings.

3. Nourishing Self: Beyond Food

Focus: Cultivating habits and rituals replenishing mind, body, and spirit.

  • Week 9: Prioritizing Rest and Recovery

    • The importance of sleep and restorative practices.

    • Creating an evening wind-down routine.

  • Week 10: Movement for Strength and Vitality

    • Tailored exercise recommendations for bone and muscle health.

    • Incorporating joyful movement into daily life.

  • Week 11: Self-Care as a Lifestyle

    • Identifying personal nourishment rituals.

    • Time management strategies for prioritizing self-care.

  • Week 12: Thriving in Community and Purpose

    • Building meaningful connections.

    • Setting long-term goals for personal fulfillment.