Education on what is happening in your body to cause the symptoms you are feeling
Basic nutrition education with specified recommendations on what your body needs right now
Exercise recommendations for every level of fitness along with sample workouts
Strategies on dealing with stress and sleep and why it is so important at this time
Step-by-step behavior change guidance to help you apply all of these recommendations to your life successfully
Check out the FREE preview lessons. Click FREE PREVIEW above to watch videos and read content with no commitment to buy
What the Menopause Transition Does to Our Bodies
FREE PREVIEWUnderstanding Health Media (and WHY you need to tune it out)
FREE PREVIEWSymptoms of Unbalanced Hormones - Printable List
Journal: Crafting Your WHY!
FREE PREVIEWMy Why - Printable
FREE PREVIEWPowerup Your Nutrition INTRO
FREE PREVIEWNutrition Basics
Powerup Your Nutrient Quality
Maximize your Nutrient Variety Exercise
Maximize you Nutrient Variety - Printable
Powerup Your Carbohydrates
Powerup Your Proteins
Protein and Veggie Exercise
Protein and Vegetable Tally Sheet - Printable
Powerup Your Fats
Macronutrient Best Choices with Graphics
Best Whole Food Picks - Printable Chart
Powerup Your Beverages
Powerup Your Nutrient Timing (When to Eat)
Sample Meal Plans with Nutrient Timing
Summary of Nutrition Recommendations
Journal: Powerup Your Nutrition Step-By-Step
9 Tips and Tricks to Powerup your Nutrition
Meal Planning Worksheet - Printable
Build-a-Meal and Build-a-Bowl Worksheets - Printable
Powerup Your Movement INTRO
Powerup Your Daily Movement
Add Resistance Training
HIIT Training for Peri/Menopause
Plyometrics for Peri/Menopause
Keeping Balance in Your Workouts
Planning your Workout Week
Blank Workout Calendar - Printable
Summary of Movement Recommendations
Journal: Powerup your Movement Step-by-Step
Strength Workout #1 -40 min, using dumbbells
Strength Workout #2 - 40 min, using dumbbells
Core Workout - 30 min, body weight only
HIIT and Burn - 30 min, body weight only
HIIT with Plyometric Options, 30 min, body weight only
Tips on How to Enjoy these Workouts
Hormone Therapy: Yes or NO?
Managing Stress
Journal: Managing your Stress
Prioritizing Sleep (and making it happen)
Journal: Prioritizing Sleep
My Sleep Ritual - Printable
Sleep Log - Printable
“Pamela is hands down the most knowledgeable and inspiring fitness guru/trainer I’ve ever met. I have lost 12 lbs and created sustainable new habits as a result of her advice.”
Erika D.
“Pamela's knowledge about nutrition is a perfect pairing with her passion for fitness training of perimenopausal and menopausal women”
Erica Buck PA, menopause practitioner
“ Pamela has taught me the importance of balance between the mental and emotional aspects of food and exercise. I would not hesitate to recommend Pamela to anyone looking to improve their overall health and well-being."”
Vivian L
“Pamela cares so much about her clients health & wellness & holds no information back. She is extremely knowledgeable with perimenopause symptoms and natural/dietary treatments.”
Valinda Cochella, MA, Yoga Teacher
“Perimenopause is creeping up on me. Over the past couple of years I have been battling new symptoms, gaining weight, developing sensitivities to certain foods, losing endurance, strength and flexibility. And what I was doing was no longer working to fix these symptoms. Pamela’s approach to nutrition and fitness is changing my body and my mindset. She is coaching me to develop healthy habits with food and exercise and these small everyday changes are bringing my body back into balance.”
Annie M
Menopause is not your WHITE FLAG moment, it is time to Powerup
Menopause Health Specialist
