Your body is seasonal, it’s time you benefit from an exercise program and personal trainer who supports your changing body.

Menopause Coaching and Personal Training for the Menopausal Body

What is a Menopause Coach?

As a Menopause Coach, I empower Peri-menopausal women who want to mitigate and manage their symptoms and Post-menopausal women who want to regain control over their body to prevent/reverse osteoporosis and increase heart health and longevity as they navigate this next phase of life.

Through whole person coaching, we’ll identify your core values around menopause and build in science backed strategies to step into a fulfilling life while navigating, and normalizing your body’s experience with menopause.

it’s me, Britt-Marie

I’m a Certified Personal Trainer, Menopause Coach, and Group Fitness Instructor with 10+ years experience in the fitness industry.

I specialize in customizing whole person fitness and menopause coaching programs to my clients needs, goals, and accessibility.

It’s important to me that my clients know I am your collaborator, and I commit balancing challenge with curiosity around your goals when it comes to your personalized program.

As your coach, I plan to work WITH you to build a program that benefits your long term fitness and movement goals, creates accessibility with what you have, and deepens the relationship you have with yourself.

12 Week Menopause Coaching Programs

The Peri-Program

for individuals approaching or currently experiencing peri-menopause symptoms

Month 1: ROOTS

Weeks 1-4: Introductions and Foundations

  • Defining Your Menopause Vision Statement

  • Normalizing and Myth Busting Menopause symptoms

  • Sleep Hygiene and Stress Management

  • Strategies for Behavior Change

Month 2: TRUNK

Weeks 5-8: Creating Self-Care Practices

  • Practicing Behavior Change

  • Create a Self-Care Menu

  • Strength Training and your Pelvic Floor

  • Importance of Warm up & Recovery

  • Nutrition and Menopause - Protein and Creatine and Alcohol, oh my!

Month 3: LEAVES

Weeks 9-12 : Developing Growth

  • Mental Wellness Resources & Skill Building

  • Cardio Programming and your Bones

  • Sleep, Stress and Self-Care Review

  • Fitness Progressions

  • Reflection - Self Advocacy

The Post-Program

for individuals who have stopped menstruating and have entered menopause

Month 1: BRANCHES

Weeks 1-4: Introductions and Assessments

  • Defining Your Menopause Vision Statement

  • Understanding Your Body in this Season and De-Stigmatizing Menopause

  • Balance and Injury Assessment

  • Sleep Hygiene and Stress Management

  • Nutrition for Post Menopause

Month 2: OUTER BARK

Weeks 5-8: Customizing your Menopause-Friendly Exercise and Strength Training Program

  • Practicing Behavior Change

  • Strength Training Foundations

  • Hip Mobility and Addressing Back Pain

  • Cardio Programming and your Bones

  • Mobility and Recovery

Month 3: HEARTWOOD

Weeks 9-12 : Whole Body Wellness Practices and Advanced Movement

  • Self-Care Practices

  • Complex Movement Training

  • Creating your Support System

  • Sleep, Stress and Self-Care Review

  • Reflection - Self Advocacy

I promise to remind you that you're capable in your current body & anything you DO want to work on is achievable when you stay curious about WHY and open to learning about yourself.

Here’s what you can expect:

  • Monthly

    Each month’s focus will offer you strategies and skill sets we’ll develop together that meet you where you’re at and facilitate clarity around what this season of your life could look like.

    We’ll also identify what barriers or obstacles might be keeping you from your actual goals. Whether they be in life, in love, in work, self care, travel or in your friendships.

    Sometimes getting what you think is an obstacle out in the open to observe it and separate it from what’s actually holding you back gives you your power back.

  • Weekly

    30min video session with your coach once a week for 12 weeks.

    When you dedicate just 30mins once a week to discovering how menopause impacts your life, you’re telling yourself you’re worth spending time on AND deciding to get out of your own way to identify confronting, confusing and often untrue facts and feelings around menopause.

    This program has built in flexibility so YOU the client can customize your experience throughout, because life will not wait for you to be “ready” to make time for yourself AND your menopause will not wait for your life to slow down to show up.

  • After the Program

    At the end of 12 weeks, the knowledge, clarity, and vision you have created for your life comes to full bloom.

    You have a framework built off your values and a plan for mitigating your symptoms, prioritizing your self-care and managing your stress when the unexpected surely shows up.

    Menopause management isn’t just for 12 weeks, it’s as long as peri-symptoms last, and post-menopause is the rest of your life. Your body has changed.

    YOU, have changed.

    Program completion will unlock up to 1 year of monthly sessions with your menopause coach to use at a discounted rate for continued support.

Apply for menopause coaching here

Testimonials

  • Jessica K.

    Returning to working out after a several year hiatus that included breaking my ankle and having rods and screws placed to fix it, I was really nervous about hurting myself or not being up to it. When I found coach Britt-Marie, my entire mindset shifted. She is incredible positive and motivating, is happy to provide doable modifications for any needs and encourages you to listen to your body and adapt as needed. She’s great at helping you to understand why a certain exercise is done by incorporating info about the function behind the exercise (like carrying groceries, or lifting objects from the floor, going upstairs, etc). Her enthusiasm and care have gone a long way towards helping me stay on track and meeting my goals. She is the BEST!

  • Corey B.

    I've been training with Britt-Marie for over 6 years now (5 of them virtually!) and can confidently say she does a remarkable job of responding to the needs of my body as I age. No workout is ever the same, I feel cared for, and we have fun! Britt brings her dynamic, performative energy to every workout and I always walk away feeling the time spent was valuable.

  • Alie

    I can say nothing but great things about training with Britt-Marie. She is extremely knowledgeable across many training modalities, which allow us to integrate different types of movement based on my goals and my mood for each session. In addition to always being on time, she shows up with wonderful, supportive energy and is always willing to meet me where I am, energy-wise, on a particular day.  She also supports my curiosity if I want to learn new skills or refine my technique with certain equipment. As a woman who is navigating the transition into perimenopause, Britt-Marie's expertise around how to train and care for your body during this time of life has been particularly meaningful to me. I always feel seen and supported, and never feel judged. I look forward to each session with her and have seen wonderful results: I am physically stronger and more mentally confident when I move my body. I cannot recommend her enough!

Let’s Connect

If you have questions on availability for personal training, menopause coaching, or financial assistance please email me! I’d love to connect.

Menopause Vision Statement

This is the foundation of your menopause journey. Whether you’re just entering peri-menopause, postmenopausal, or maybe you’re in your late 30’s nearing your 40’s and want to prepare your mindset and lifestyle to best support your heart, mind and physical body as life keeps life-ing around you.

The most important component to menopause coaching and feeling successful in your program is creating your Menopause Vision Statement. When you apply, I will send you the MVS worksheet FREE - even if we don’t end up working together or you decide now isn’t the right time for a menopause coach, by applying to find out more you’re taking ownership that your future self may need the guidance and I want that for you too.

FAQs

  • The Menopause Program is best designed for persons experiencing the peri and post menopause transition. I am not currently accepting cis male clients at this time for that reason.

  • Coach consultations will be done over video chat in Google Meet. When we book out your sessions I will add meeting invitations for your session and in-app reminders for your session the day before.

  • I have found and studies various program designs within the personal training world as well as the personal development world and most of those programs are able to measure growth over the 12 week period with great success to the individual dedicated to the full program.

    For that reason I highly recommend and encourage you to mindset into the 12 weeks as an exciting time to get focused on what can be gained with that consistency.

    I have also found meeting just once a week leaves adequate time for the client to practice the content presented in weekly sessions. Whether resulting in success or needing small changes, we save time in the long run trying something for longer than 7 days that doesn’t work.

  • A menopause-friendly fitness plan is included in your programming and customized to the client over the first month of the program.

    Clients who have their own fitness routine, either their own strength programming or who attend fitness classes, we will then capitalize on form questions, frequency, nutrition, habits around fitness and designing menopause-specific movements and Pelvic Floor Health considerations around their current program.

  • Superset has been the most trainer friendly app I’ve ever used.

    It is the main platform clients will use for applying for coaching, payment offers and cancellation fees, session count, messaging with your coach (so nothing gets lost in an email) movement programming and client check-ins.

  • I am but a person, you are but a person. Life happens. Here’s what happens when that …happens.

    If YOU need to reschedule your session, please do so with 24 hours notice (if possible) and I will do my best to accommodate another time slot, if available.

    If you cancel within a 24 hour window I cannot guarantee I will be able to reschedule you for that month. And the session will not be returned.

    If I need to reschedule your session, I will give you 24 hours notice and reschedule you at our next availability. You will NOT lose your 1 on 1 with me for that month, even if our next meeting falls in the next month.