Hot Flash Hike + Strength Series

$19 for the 1st month with promo code HOTSTART

At the end of 2025, I was stunned to find out that at 43 years old, I was already postmenopausal and had osteopenia, early bone loss. I wanted a place where women could exercise, learn about menopause, ask questions, share experiences and feel supported. I couldn’t find exactly what I was looking for… so I built it.

MOVE. LEARN. BELONG.

This is an ongoing series featuring new themes and challenges each month, with live workouts designed around what our bodies need in midlife. Together, we lift heavy, climb hills, and incorporate functional movements that improve balance, stability, and mobility.

With a focus on building and protecting our bone, muscle, and heart health, we pair our workouts with honest conversations and expert education about midlife health. It’s a space where women share their stories, learn from each other’s experiences, and feel more informed, supported, and confident advocating for themselves.‍ ‍

It is structured as a monthly membership where you can join, pause, or cancel at any time.

MONTHLY STRUCTURE

• Every month brings a new theme, an outfit calendar to coordinate our class looks, and a challenge we take on together.

• The first Thursday of every month is our Benchmark Class, a full class dedicated to testing and tracking our strength, balance, endurance + functional skills that matter for life. A benchmark tracker sheet is provided so you can record your results & track your progress.

CLASS STRUCTURE

• Classes stream live every Monday and Thursday, starting at 6:00am ET in our private Facebook group. Can’t make it live? Replays are available immediately after the live ends.

• Classes remain available to replay for 30 days after the live class airs.

• Classes are not sequential in any way. Miss a class? Make it up if you want (within 30 days) but it’s OKAY if you miss it. The last thing I want this series to do is make you feel behind. Our motto is “You don’t have to catch up. You just have to show up.”

#1: WARMUP + STRENGTH (30 MIN)

• Mondays + Thursdays 6:00am ET

• 10-min ‘Move for Life’ Warmup: a rotating mix of movement that warms up the body while training the skills we want to keep for life, including balance, mobility, jumping, and power.

• 20-min Upper Body Strength: the focus is on building maximal strength by lifting heavy weights with a progressive overload strategy; everything can be modified to meet you where you are at.

#2: HIKE + LEGS + STRETCH (40 MIN)

• Mondays + Thursdays ~6:35am ET

• 30-min Hike: paired with education on perimenopause + menopause from Professor Old Ovaries (that’s me). A weighted vest can be added for an additional challenge. (more info below on weighted vests)

• 5-min Leg Finisher: just a fun little leg + booty burner at the end of the hike; can be done on or off the treadmill.

• 5-min Stretch: because I know you want to skip it, but you can’t get away with doing that anymore.

EDUCATION + LIVE Q & A SESSIONS

EDUCATION IN EVERY HIKE

As I continue learning from leading experts, I share what I’m discovering in a way that’s relatable and easy to understand.

CONVERSATIONS WITH EXPERTS

• Monthly live Q&As with trusted professionals, creating space to learn, ask questions, and better understand menopause and midlife health.

• Guest experts include board-certified physicians, certified menopause specialists, and registered dietitians.

• Talks will be hosted within the private Facebook group or Zoom and will always be available for replay.

TOPICS OF DISCUSSION

• Topics include hormones, hormone replacement therapy, bone density, osteoporosis prevention, weight changes, nutrition in menopause, exercise for longevity, sleep, recovery, brain fog, mood changes, hot flashes, sexual health, libido, vaginal health, finding doctors, self-advocacy, why labs matter… and SO much more!

WOMAN-ONLY COMMUNITY

Our private Facebook group is our safe space to:

• Share experiences and questions

• Feel supported, informed, and less alone

• Build confidence advocating for your own health

• Connect with women moving through the same season

• Post workouts, encourage others, and hold each other accountable

WHEN & WHERE

• Inaugural class is Monday, July 6, 2026

• Classes stream live every Monday and Thursday, starting at 6:00am ET in our private Facebook group.

• All classes and communication stream from private Facebook group titled HOT FLASH HIKE + STRENGTH SERIES

• You must request to join the Facebook group and will be accepted in once I open the group. The link to the Facebook group is above and will also be in your order confirmation email. *At checkout you will be asked to provide your Facebook profile name. If your Facebook profile name is different than the name you use to place the order, it is especially important that you fill this out correctly as your order name will be cross referenced to your Facebook profile name.

MONTHLY MEMBERSHIP COST + DETAILS

• $19 for the first month with promocode HOTSTART

• $39/month go forward

• Join anytime. Your membership renews monthly on the same date you joined.

• Need to pause? Just email me the date you’d like your membership paused until.

• Cancel anytime through your member account on my website.

• If you pause or cancel, your membership remains active through the end of your current billing period. There are no refunds or prorated charges for partial months.

DESIGNED WITH A PURPOSE

WHY FOCUS ON UPPER BODY STRENGTH?

• With estrogen loss, bone density in the spine is often affected first, making upper body and back strength especially important during midlife.

• Lifting, carrying, pushing, pulling, reaching, bracing… upper-body strength shows up in everyday tasks and supports our long-term independence.

• We’ll be following a progressive overload strategy, increasing challenge over time while prioritizing consistency, recovery, and long-term sustainability. This may look like gradual increases in resistance, repetitions, or time under tension, with modifications offered throughout.

• Combined with the hiking, which naturally challenges our lower body, this approach supports full-body strength and allows the series to stand on its own while also pairing well with my Sixpack Sprint Series for those doing both.

WHY HIKING?

• Hiking is a low-impact, weight-bearing form of exercise that strengthens your heart, muscles, and bones while being gentle on your joints.

• It builds a strong fitness foundation, supports recovery, and makes consistency easier because it feels approachable and sustainable.

• Hiking naturally strengthens the lower body while improving balance and stability.

WHY ADD A WEIGHTED VEST?

• Wearing a weighted vest adds gentle resistance to your hike, increasing the challenge without needing to move faster.

• It encourages better posture, greater core engagement, and increased muscular effort with every step.

• The added load increases the gravitational stress on your skeleton, providing the bone-loading stimulus that signals your bones to stay strong.

• A weighted vest is always optional and encouraged only if you can use one safely and comfortably.