12 WEEK PROGRAM

OPTION B: Personalized Fitness and Nutrition Program
I've teamed up with a Functional Nutritionist Carolyn Gish - Specializing in peri-menopause/post-menopause health and nutrition

Everything included in option A plus the following:

Nutrition Package (optional add on) includes:

• 12-week Perimenopause/Postmenopause & Weight Loss Program ($199/month)

  • A 12-week program delivered through weekly, step-by-step modules that build sustainable results over time.

  • Six 30-minute bi-weekly group nutrition themed calls and Q&A where everyone benefits from each other's questions.

  • Ongoing accountability and support throughout 12 weeks

  • Supplement guidance when appropriate

• BONUSES included:

  • 60-minute initial nutrition consultation ($200 value)

  • 30-minute mid-program follow-up call ($100 value)

  • 15-minute end-of-program follow-up call ($50 value)

  • Personalized meal plan (family-friendly and lifestyle-based) ($150 value)

Total Value: $1,097
Nutrition add on package cost: $597
$199/month for 3 months

PLUS

$399/month Fitness package
Total: $598/month OR
$1750 upfront payment ($48 off)

Week 1 – Setting up for Success
You’ll start with a 60-minute initial nutrition consultation
- Review health & hormone history
- Review nutrition & eating patterns
- Review digestion & gut health

Weeks 2–6 -Online program, bi-weekly calls & 30 minute mid-program call

• Carbohydrates for Energy & Hormone Regulation
  - You’ll feel more confident including carbohydrates in a way that supports energy, thyroid function, and hormonal balance without blood sugar crashes.

• Stabilizing Blood Sugar for Hormonal Balance
  - You’ll gain practical strategies to stabilize blood sugar, reduce cravings, and support more consistent energy and weight regulation.

• Managing Stress & Cortisol Through Nutrition
  - You’ll explore how nutrition can help regulate stress hormones like cortisol, supporting calmer energy, better sleep, and improved metabolic health.

• Improving Gut Health for Hormonal Regulation
  - You’ll understand how gut health influences hormone balance, digestion, and inflammation and how to support it gently and effectively.

• 30-minute mid-program call
  - This mid-program call is a focused, supportive session designed to help you pause, assess, and fine-tune your nutrition approach as your body responds to the work you’re doing.
  

Weeks 7–12 - Online program continues, bi-weekly calls and 15 minute final call

• Macronutrient Basics and Hormone Balance
  - You’ll gain clarity on how protein, fats, and carbohydrates each support hormone balance and how to combine them in a way that works for your body.

• Protein for Hormonal Health and Weight Loss
  - You’ll understand how adequate protein supports muscle, metabolism, and hormone balance during perimenopause and menopause without overthinking or extremes.

• Healthy Fats for Hormone Balance
  - You’ll learn how to choose and use healthy fats to support hormone production, satiety, and overall metabolic health.You’ll gain clarity around how nutrition can support your hormones and metabolism.

• Detoxifying for Hormone Health with a Focus on Supplements and Liver Support
  - You’ll gain clarity on how to gently support liver detoxification and hormone balance using targeted nutrition and supplements without extreme cleanses.

• Strength Training for Weight Loss in Perimenopause & Menopause
  - You’ll understand how strength training supports fat loss, metabolism, and muscle preservation during hormonal change and how to train smarter, not harder.

• Mindful Eating and Portion Control
  - You’ll build confidence in nourishing your body with balanced portions that support weight goals while honoring hunger, fullness, and satisfaction.

• Creating a Sustainable Plan for Long-Term Health
  - You’ll leave with a realistic, personalized plan you can maintain long-term, even as your body, schedule, and needs continue to change.

• 15-minute end-of-program follow-up call
  - This final check-in is a brief, supportive conversation designed to help you solidify what you’ve learned, reflect on your progress, and feel confident continuing forward on your own.

Designed specifically for women in peri-menopause, menopause, and beyond, this small-group personal training program gives you the structure, coaching, and confidence you need to to gain strength, energy, and long-term wellness.

OPTION A: Personalized Fitness Program
Provided by Annilou V-M, fitness trainer specialized in peri-menopause/post-menopause fitness and health.

Week 1 – Bonus Session
You’ll start with a one-on-one fitness session to:

• Review health history

• Complete strength assessment

• Conduct body composition testing

• Set your 12-week focus and intentions

Weeks 1-4 – In-Person Training

Train two days per week in a small group (max. 3 people)

Available times (1 hour sessions):

• Wednesday & Friday at 7:00 am

• Wednesday & Friday at 8:15 am

• Wednesday & Friday at 9:30 am

• Tuesday & Thursday at 12:00 pm

Only 12 spots available. If these times don’t work, reach out now. Additional time slots may open.

Spaces are intentionally limited to ensure personalized coaching.

Weeks 5-8 – Online Group Training

This phase builds confidence so you can train independently without losing momentum.

• Live group fitness classes twice per week

• Recordings available if you can’t attend live

• Personalized home programs adjusted for this phase

• One 15-minute one-on-one check-in with your coach

• Ongoing support via email and fitness platform
  

Weeks 8-12 – Final In-Person Training

• Resume in-studio training two days per week

• Finish the program feeling confident, capable, and knowing how to keep your body strong throughout your life.

Fitness Package includes:

• 12 weeks of personalized fitness training ($399/month)

  • 8 weeks of in-person personal training (2x/week, max 3 people)

  • 4 weeks of online group training (live + recorded)

  • Hands on coaching, form correction, and progression

  • Ongoing accountability and support throughout 12 weeks

BONUSES included:

• 60-minute one-on-one fitness consultation ($150 Value)

• 15-minute one-on-one check-in during online phase ($50 value)

• Personalized home fitness program including exercise library, food journal & fitness platform access ($200 value)

Total Value: $1587
Cost: $399/month for 3 months
OR
$1150 upfront payment ($47 off)