Because everyone’s menopause journey and specific mix of symptoms are different, this program is designed for you to choose the classes that address the symptoms you may be experiencing. That means there’s no prescribed path to follow in terms of what workouts to do on what days—but there are a few guidelines we recommend to help manage the symptoms that occur for everybody in this phase of life and beyond.
To build muscle you want to lift heavy 2 to 3 times per week, alternating with 2 cardio and strength circuit classes. And you’ll notice a pelvic floor row of exercises within the series to strengthen and release this key area since estrogen loss can impact pelvic floor health and lead to things like incontinence and prolapse. The good news is once you understand the fundamentals, you can integrate them into any movement class you choose!
We also recommend taking the restorative classes in the series to lower cortisol, which can wreak havoc on an already chaotic hormonal environment. Our breathing techniques can help with things like sleeplessness, insomnia, hot flashes, and general stress reduction.
Finally, we recommend listening to our 4 expert talks to learn about the science behind the design of these workouts (there’s a lot!). They’ll help you give you a little more context and understand exactly how our program can help your transition!