Optimizing Health & Fitness for Women
This series will take place LIVE September 8 through October 31, 2025
Take the first step to living a longer, healthier life, and understand how to optimize your female biology.
Here’s an 8-week course that offers:
32 progressive all-levels workouts that are only 30 minutes each, designed just for women to optimize strength, flexibility, joint stability, core and pelvic function and cardiovascular health (4 workouts per week)
8 meal plans offered weekly, for recipe ideas and invaluable nutrition information to highlight the basics of good nutrition for supporting female hormonal health, muscle growth, bone density, joint health, metabolic function and body composition
8 in-depth educational podcasts covering popular topics for women highlighting hormones, fertility, metabolism, sleep & lifestyle habits to promote health and longevity through the various seasons of life
Women are not the same as men, and there are subtle but important difference on how we should approach exercise, nutrition and other lifestyle factors. Learn all about how you can empower yourself to develop the habits that will bring you a lifetime of vibrant health as a female.
All ages, all levels of fitness, all physical abilities are welcome! All exercises are modifiable, so you can take every workout at your own pace no matter your experience or limitations. Your instructor is a rehabilitative exercise specialist, many modifications will be offered in every class.
Thank you for joining me, let’s get strong!
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Welcome & Bonus Videos
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Week 1
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Whole Foods and Healthier Beverages
Let’s talk about the value of consuming a whole-foods diet, as well as improving the quality of our beverages.
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Female-Specific Training
There are specific ways to leverage the way you train to compliment your female biology, through different phases of your monthly cycle and through each season of life.
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Workout 1
Full body strength + Tabata
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Workout 2
3 Sets: Abs, Arms, Legs!
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Workout 3
Strength + Cardio Bumps, Bodyweight Focus
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Workout 4
A bodyweight set and a weighted set!
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Week 2
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Protein Forward
Let’s talk about WHY protein should be a top priority for overall health, and how to manage it realistically on the daily.
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Body Composition
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Workout 5
Today we start to increase VOLUME; with 3 90-second sprints.
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Wokout 6
Three sets in 1, 2, 3…
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Workout 7
NO REPEAT, and sprints.
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Workout 8
Some bodyweight exercises to challenge the core, plus double and triple sets.
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Week 3
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Fabulous Fats
Let’s explore the delightfully delicious world of healthy fats! Crucial for brain health, great for sustained energy, and critical for hormone production.
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Hormonal Health
Hormonal health effects everything from fertility, to how our cycles effect us, to our metabolic health and how we age.
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Workout 9
Cardio first! :)
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Workout 10
Some extra booty!
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Workout 11
A true HIIT no repeat workout!
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Workout 12
A no-repeat full-body strength workout plus shoulder stability.
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Week 4
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Fiber for Life
Let’s discuss the merits of fiber and how to get plenty of it in the most delightful ways.
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Brain Health
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Workout 13
A cardio warmup, 3 sprints and two strength sets
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Workout 14
Two strength sets: lower body & upper body separated!
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Workout 15
Upper body strength, lower body HIIT and SIT to finish!
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Workout 16
Yoga flow warmup with a simple triple set!
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Week 5
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Quick, Convenient Nutrition
We all get busy…and sometimes it’s nice to have a plan for good nutrition, even on our busiest days.
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Reproductive Health and Fertility
Good fertility is a measure of good overall health. Here’s how to train, eat and live for optimal reproductive health.
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Workout 17
3 sprints, and two strength/HIIT sets!
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Workout 18
Abs, a triple set and some MAX REPS.
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Workout 19
A no-repeat mix of full-body strength, HIIT and one 90-second sprint.
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Workout 20
One bodyweight set, one weighted set!
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Week 6
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Meal Prep
Here are some tips on eating whole foods prepared from home, that also is time-efficient!
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Endocrine Disruption
Today we’ll learn all about the risks associated with environmental toxins and how you can make simple choices to improve your health for life.
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Workout 21
Two strength sets, 4 sprints!
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Workout 22
A delightful bit of abs, and a double full-body strength set! LEVEL UP for peak week!
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Workout 23
A full-body no-repeat workout with HIIT and a Tabata finisher!
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Workout 24
The end of WEEK 6! We have a shoulder warmer followed by a triple set focusing on lower body.
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Week 7
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Detoxifying Foods
Did you know that your food choices can directly affect your ability to detox from the many toxic compounds you are exposed to every day?
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Daily Detox Interventions
Lifestyle matters a LOT when it comes to supporting the body’s natural detox system. Here are several simple ways to support your body’s ability to reduce your toxic load.
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Workout 25
PEAK WEEK day 1: Biceps, Quads, Calves & Shoulders, plus 4 sprints!
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Workout 26
Peak week day 2: chest, triceps, back, glutes & hammies.
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Workout 27
Peak week day 4: Calves, Biceps, Shoulders & Quads plus 5 minutes of HIIT!
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Workout 28
A nice final PEAK workout for hammies, glutes, triceps and back!
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Week 8
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Sustainable Nutrition
Let’s make it fun, and think about cycles…so we can keep it going!
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Training Cycles
Some information on training cycles, why we do them, how to do them, and how to proceed to tailor yours to your goals!
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Workout 29
Deload week starts!
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Workout 30
Another deload, leg-focused with Pilates!
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Workout 31
A fun HIIT-style workout with weights!
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Workout 32
An active recovery workout that focuses on core strength, mobility, and balance!
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What you’ll get
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For each of the 8 weeks of the series, you’ll be taken through FOUR 30-minute workouts per week. These workouts will help you develop strength, flexibility, joint stability and cardiovascular fitness.
Workouts are modifiable for ALL levels and abilities. Joint issues and injuries are NO problem!
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Get weekly meal plans, recipe ideas, links to nutrition resources, and valuable information on how to use nutrition as a powerful tool for health, hormonal balance, body composition and muscle growth.
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Gain access to weekly podcasts that are a result of YEARS of research and DECADES of experience in the fitness industry…
Learn about female-specific training
Learn how to support fertility and perimenopause/post-menopause through hormonal health
Discover lifestyle habits and supplements to support cognitive function, healthy aging, disease resistance and longevity
AND SO MUCH MORE.
Course FAQ
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This 100% depends on you! You can modify your workouts by using more or less resistance, changing the range of motion, and adding speed or jumping in some cases. The workouts are designed to be ALL LEVELS and many options will be offered so you can workout at your own pace.
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Many of the exercises can be performed with body-weight only.
However, most participants will likely appreciate having a few sets of dumbbells (hand weights) to choose from for various muscle groups. At the least, start with one “light” pair and one “medium” pair.
Optional extras include stretchy bands or stretchy loop bands…you can use bands instead of weights and occasionally loop bands can be used for extra resistance.
Yoga blocks may be used for some of the exercises.
Having a mat, wall, and chair or stool in your space will also be useful!
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You’re in the right place. Your instructor is a rehabilitative exercise specialist, and all exercises can be modified to meet you where you are. If you have concerns please do reach out with any questions!