​WHAT'S INCLUDED

• 11-WEEK ONLINE PROGRAM - Gain access within 24 hours of submitting your payment.

• A simple, easy-to-follow program. This is a "Do It Yourself" Program - It's 100% online and fully automated (not 1:1 Coaching). All of the Resources are yours to download / print and keep for yourself. By slowing down and taking it day-by-day, you'll prevent yourself from going into overwhelm, you'll stay engaged, and you'll give your new habits time to sink in. This is a simple program. Its power lies in its practice and its applications.

• Spend about 15-20 minutes each day to open up the program, read the daily content, choose and perform a simple task (where applicable) and click 'Complete Step'! Each lesson will provide sample action points you can take ("What You Can Do"). I'll also provide some prompts to help you outline and personalize your habits and plan your own Habit Success Strategies. (Hint: What you get out of it is what you put into it!). ​

​Before you say, "I don't have time for all this!" check your screen time from last week... Then say that again with a straight face!​

• "What You Can Do" -  I'll suggest practical tasks and actions to inspire you to take action and help you apply what you are learning.- YOU CHOOSE the habits / behaviors you'd like to work on. When picking new habits to implement, you'll choose small habits you can easily stick to long enough to ingrain before you make them more complex. Whenever you set out to improve your skills, change your behavior, or better your life, beginning in small, manageable steps gives you a greater chance of long-term success. A tiny change adhered to consistently will be just as effective, if not more so, than a large one only practiced half-heartedly.​

• Dozens of Downloadable Resources

  • Habit Setting Templates

  • Weekly Meal Prep Mastered​

  • Identity Template

  • Sleep Assessment Worksheet

  • Good Stress vs. Bad Stress

  • How to Stay in Shape When Your Busy

  • Food Spectrums (general, vegetarian, and fully plant-based)

  • Healthy Shopping Lists

  • What Should I Drink?

  • Super Shake Infographic

  • Red-Yellow-Green Light Foods

  • Healthy Eating Cheat Sheet

  • Behavior Awareness Worksheet

  • Daily Portion Tracking Sheet

  • ...and MORE!!

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PROGRAM OUTLINE

• Principles of the Program + Laying the Foundation

  • 7 Principles​

  • Take an Honest Inventory

  • Be Accountable

  • The Big Picture

  • Discover Your Why

  • Turn Your Vision Into Well-Formed Goals

• Identity Update

  • Plan, Prioritize + Prepare​

  • Updating Your Identity

  • How to Use Identity Statements

  • Identity Template

• The Menopause Transition

  • Menopause - A Dynamic + Complex Journey​

  • The Reproductive System is a System

  • Perimenopause

  • Menopause

  • Postmenopause

  • What All This Means For YOU

• The Physical Changes of Menopause

  • Menopause + Aging = A Full-Body Experience​

  • The Reproductive System

  • The Central + Peripheral Nervous System

  • The Cardiovascular System

  • Metabolism + Body Composition

  • The Gastrointestinal System

• Lifestyle + Mental Health

  • The Side Effects of Sleep Deprivation​

  • Stress

  • Self-Care

  • Mental Skills

    • Growth Mindset​

    • Take Radical Responsibility

    • Positive Reframing

    • All-or-Something Thinking

    • Resilience

• Nutrition During Menopause

  • What is Good Nutrition?

  • Protein

  • Veggies + Fruit

  • "Smart Carbs"

  • Healthy Fats

  • Moxie Meals - Post Workout vs. Anytime Meals

  • Practicing Portion Sizing

  • Hydrating Properly

  • Choosing Better Foods

  • Alcohol Consumption

  • Alcohol Explained - FAQs

  • Caffeine Consumption

  • ...and MORE!

• Improving Midlife Health Through Nutrition

  • Bone Health

  • Cancer Risk

  • Cardiovascular Health

  • Digestive Health

  • Metabolic Health

  • Neurological + Cognitive Health

• Navigating Eating Behaviors

  • Practicing Self-Care + Self-Awareness​

  • Learning + Honoring Physiological Cues

  • Cultivating a Healthy Food Environment

  • Navigating Social + Relationship Dynamics

• Movement + Recovery

  • Movement at Midlife​

  • Building Movement + Recovery Skills

  • Learning + Honoring Physiological Cues

  • Staying Consistent with Structured Exercise

  • Incorporating Regular Daily Movement

  • Prioritizing Recovery

• Exercise During Menopause - Where to Start

  • General Goals of a Midlife Exercise Program​

    • Maintain or Gain Strength

    • Develop or Maintain a Solid Aerobic Foundation

    • Cardiovascular Training

    • Maintain or Improve Functional Mobility

    • Maintain or Improve Balance

    • Maintain or Improve Power Output

    • Rest + Recovery

  • The Goals in Practice

  • Structuring Your Training Week​​​​​