Yes, You Can Take Charge of Your Midlife Journey

Let’s stop surviving and start thriving.

Hormonal changes in midlife affect nearly every system in your body—your sleep, mood, metabolism, energy, and even your memory. But here's the good news: there are ways to ease the chaos, reduce the overwhelm, and feel like yourself again.

Introducing...

Thriving in Midlife: The Menopause Blueprint

A 6-week transformational course to help you navigate perimenopause and beyond with confidence, clarity, and a solid plan.

This course is not about:

• Fad diets

• Cleanses or detox teas

• Gimmicks or quick fixes

• Wraps, pills, or extreme lifestyle overhauls

What it is about is learning how to work with your hormones instead of fighting against them. You’ll build a personalized blueprint based on what your body is asking for in this season.

Because the truth is:
🛑 You're not broken.
💡 You don’t need fixing.
✅ You just need tools that actually work for your life right now.

What to Expect:

This isn’t a crash course—it’s a long-term strategy that grows with you.
You’ll walk away with:

• A real understanding of what’s going on in your body

• Tools to help you feel better physically and emotionally

• Proven strategies rooted in MINDSET, MOVEMENT, and NUTRITION

• Unlimited support and guidance from a coach who’s been there

Whether you're just entering perimenopause or knee-deep in hot flashes and brain fog, this course is your roadmap for navigating what’s next.

Module 1: Understanding Menopause

Before we jump into solutions, we’ve gotta know what we’re working with. Module 1 lays the foundation with clear, relatable explanations (no med school degree required).

Inside Module 1, we’ll cover:

• The 3 stages of menopause (and how to know where you are)

• How hormonal shifts affect your body, mind, and metabolism

• 20+ of the most common symptoms and natural remedies to try

• Why simple self-care is non-negotiable (and how to make it actually happen)

This is where your journey begins—with education, empathy, and zero shame. You’ll finally understand what’s happening and what to do about it.

Module 2: Hormone Health

Because it's way more than just estrogen.

You can’t talk about menopause without talking about hormones—all of them. Most of us grew up thinking estrogen was the star of the show, but surprise: she brought seven backup dancers. And each one plays a major role in how you feel during this transition.

Before we dive into balancing those hormone levels, we need to understand how they work and why they matter.

Inside Module 2, we’ll break down:

• The 8 major hormones driving your menopause journey

• What each hormone actually does in your body 

• How menopause affects your levels—and what symptoms to watch for

• What imbalance might look like and how to spot it early

Knowledge = power. And once you understand what’s going on inside your body, you’ll stop feeling like it’s working against you—and start working with it.

Module 3: Mindset

You can't change your health until you change your headspace.

Let’s be honest: midlife can feel like a total identity crisis. One minute you’re fine, and the next you’re crying over a salad commercial, forgetting why you walked into the room, and snapping at everyone who breathes too loudly.

Here’s the truth—you’re not crazy. You’re not lazy. And you’re definitely not alone.

This module is about reclaiming your power by shifting the way you think about yourself, your body, and this new season you’re in. It’s time to stop feeling like a victim of your symptoms and start stepping into the next best version of you.

Inside Module 3, we’ll cover:

• Why your mindset is the real secret weapon in this journey

• How to use positive self-talk and unconditional self-love (even on bad days)

• The link between hormone changes and depression—and how to protect your mental health

• Why discipline > motivation, and how to keep going even when you don’t feel like it

You’ve got way more control than you think. Let’s start using it.

Module 4: Nutrition

Because your body after 40 needs more than kale and confusion.

There’s no shortage of noise out there when it comes to what women “should” eat after 40—and most of it? Isn’t made with our midlife hormones in mind.

This module clears the chaos and gives you simple, science-backed nutrition strategies designed specifically for your changing body.

No gimmicks. No shame. Just real food that supports real women in midlife.

Inside Module 4, we’ll cover:

• The essential shifts to make in your diet after 40 (spoiler: it’s not about cutting everything fun)

• The Top 30 Foods that support hormone health, reduce symptoms, and actually fuel your energy—not drain it

• How a mostly plant-based approach can help with weight loss, better sleep, stress relief, gut health, and balancing those moody midlife hormones

• The most practical, sustainable plan for weight loss and energy that works with your hormones, not against them

If you've ever felt like your old eating habits stopped working overnight—you’re not crazy, you're just in a new season. Let’s feed your body the way it deserves to be fed.

Module 5: Movement

Because your body wasn’t made to sit, shrink, or slow down.

Let’s be honest—what worked in our 30s isn’t cutting it anymore. (And if one more 20-something trainer tries to convince you burpees are the key to longevity, I’ll personally write a complaint.)

Movement now is about strength, stamina, and staying upright without wincing when you get out of bed.

As a certified personal trainer who works specifically with women in midlife, I’ll help you build a fitness routine that’s made for YOUR body, YOUR goals, and YOUR schedule.

Inside Module 5, we’ll break down:

• Why cardio still matters (and no, I’m not sending you to a bootcamp)

• The non-negotiable benefits of strength training after 40—hello bone health, muscle tone, and metabolism!

• How to add flexibility and balance training so you can move with confidence (and stop tweaking your back putting on pants)

• Real-world strategies to get moving even when you’re tired, busy, or just over it

• How to build a workout plan that works with your hormones, not against them

This isn’t about looking like you did at 25. This is about feeling powerful and pain-free at 50 and beyond.

Module 6: Wellness

Real talk about weight, sleep, stress, and why you feel like snapping 87% of the time.

“Just eat less and move more” is not the answer in midlife—and if one more expert says that without factoring in our hormones, we might scream. (And then cry. And then eat chips in the pantry.)

Wellness at this stage isn’t about chasing a six-pack or waking up at 5am to journal and juice celery. It’s about feeling like yourself again—clearer, calmer, stronger.

In Module 6, we’ll tackle the five symptoms that mess with most of us during menopause: weight gain, insomnia, stress, fatigue, and anxiety/depression.

You’ll learn:

• How your metabolism has changed—and how to work with it to see results (yes, even now)

• Why your sleep is MIA and realistic strategies to get more of it (no, not just magnesium and lavender spray)

• How sleep affects your brain, mood, and waistline—and why fixing it is step #1

• What stress is really doing to your hormones, cravings, and gut—and how to lower it without moving to a mountain cabin

• How to care for your mental health like your life depends on it—because honestly, it does

This module is all about practical tools that work in your real life—not some ideal version where everything’s perfect.

Module 7: Health

Gut checks, hormone clues, and what your cravings are really telling you.

If you’ve ever wondered why your mood swings are wild, your jeans don’t fit by 3pm, and your cravings scream “chocolate now” like it’s a hostage situation—it might be your gut talking. Literally.

In this module, we zoom in on how your microbiome, hormones, and overall health are all connected—and how to support them like a boss.

Inside Module 7, you’ll learn:

• What your microbiome is and why it holds the key to everything from mood to immunity to estrogen balance

• How to support your gut so you can reduce inflammation, beat the bloat, and balance your blood sugar

• The real reasons behind PMS cravings and emotional eating (hint: it’s not lack of willpower)

• A breakdown of natural solutions for common symptoms (hello magnesium, goodbye mystery fatigue)

• Hormone therapy 101: what your doctor might not be telling you, and the right questions to ask

This module will help you connect the dots, ask smarter questions, and make informed decisions—because thriving in midlife starts with understanding what’s going on inside.

All The Tools You Need To Not Just Survive Midlife But To THRIVE!

Enroll in the THRIVING IN MIDLIFE: The Menopause Blueprint today

Exclusive Bonus Bundles to Help You Get Results Faster and Feel Relief Sooner

BONUS #1: Movement Mastery Bundle | Paired with Module 5: Movement

You don’t need to crush it in the gym to feel strong, mobile, and energized. This bundle gives you the tools to support joint health, prevent injuries, and build lifelong strength. No fluff, no nonsense—just functional fitness designed for midlife.

✅ Recovery strategies to keep you injury-free
✅ Flexibility & balance training (Pilates for Menopause)
✅ 3 full-body workouts you can do anywhere

Perfect if you're:
– New to strength training
– Struggling with motivation or injury
– Ready to move smarter, not harder

BONUS #2: Healthy Living Kitchen Bundle |Paired with Module 4: Nutrition 

Simplify your food game with easy, realistic, hormone-friendly options the whole family will love. No fad diets here—just smart strategies that support gut health, lower inflammation, and reduce cravings.

✅ 3 healthy recipe eBooks
✅ 7-day meal plan with shopping list
✅ Meal Planning 101 PDF
✅ Healthy grocery guide
✅ Printable meal planner & templates

Great if you're:
– Tired of Googling “what to eat during menopause”
– Wanting meals that work for your family too
– Ready to create sustainable habits

Bonus #3 Incontinence, Pelvic Floor Health, and Menopause 

Reduced levels of estrogen starting around 35 can cause a  thinning of the lining of the urethra and a process called “pelvic relaxation” (a weakening of pelvic muscles). Both are common with age and both can lead to unnecessary life disturbances and unpleasant side effects. 

As a result,  women in midlife become susceptible to an increased risk for urinary incontinence (involuntary leakage of urine).  While many women understand this is common and “normal” that doesn’t mean you have to live with it! 

This bonus module is going to be eye opening when it comes to how much control we really have and that while something may be considered normal doesn’t mean we just have to accept it!    

This bonus module dives deep into: 

• Incontinence and proven ways to help repair your pelvic floor health 
• Understanding Prolapse and Pelvic Floor Dysfunction 
• Tips on how to strengthen your pelvic floor at any age 
• Treatment options Incontinence
• Tips on how to Keep Your Bladder Healthy  

Bonus #4 Sex and Menopause

The loss of estrogen and testosterone during the change can lead to not only changes in a woman's body, but also her sex drive.

This Bonus module dives deep into All Things Sex and Menopause to help you feel confident, sexy, and comfortable so that you can reconnect with your partner. 

This standalone Bonus could literally be its own course.  

In this Bonus Module you will learn about tools and tips to making sex more enjoyable, including  

• 6 Ways to Ease Painful Sex During and After Perimenopause
• Pelvic floor dysfunction and other possible issues that can affect your sex life after 40 
• How to Talk to your partner about sex
• Positions that help decrease pain during sex 
• Understanding Vaginal Atrophy
• Finding Relief From Vaginal Dryness and Pain  

I loved Karen’s course! There is a plethora of excellent information, tips and tricks! I now know so many more things about my body and different signs of Perimenopause! I have been informed of questions I can visit with my gynecologist about; things I would never have thought about asking. I loved the section on sleep and how it impacts your brain! This program has really taught me so much and just reinforced the fact of how important it is to know my body and take care of it! ~Christy S.