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 a training and education series, designed to support strength, bone health, and confidence during midlife and beyond. It blends weighted hiking, strength training, and jump training with honest conversations and expert education about midlife health.

A space where women can share their stories, learn through each other’s experiences, and feel more informed, supported, and confident advocating for their own health.

Woven into the series are live Q&A sessions with doctors, certified menopause specialists and registered dietitians, providing professional insight, education, guidance, and trusted resources along the way.

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

6-WEEK ADVENTURES + HOT FLASH WEEK

6-WEEK ADVENTURES

• Live classes stream every Monday and Thursday for 6 weeks, followed by one Hot Flash Week before our next adventure begins. Signature to my brand, each 6-week adventure will have its own unique theme.

ADVENTURE CALENDAR

• Your go-to-guide for everything happening during the current 6-week adventure. Every class has a fun theme and a coordinating outfit suggestion to match. If you’re someone who loves planning your exercise fits ahead of time, this is where you’ll find all the outfit inspiration. You’ll also find class dates, guest speaker dates, Hot Flash Weeks, special events, and other important updates all in one place.

HOT FLASH WEEK

• An intentional week between our 6-week adventures to reflect on how far you’ve come, revisit any classes you’d like to do again, and join guest expert Q&As. During this week, I’ll reveal the calendar for our next 6-week adventure so you can get excited for what’s coming next!

LIVE HIKE CLASSES

Classes are 45 minutes and stream live on Mondays and Thursdays at 6:00am EST in a private Facebook group. Can’t make it live? Replays are available immediately after the live ends and stay available for 30 days.

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.

LIVE UPPER BODY STRENGTH TRAINING CLASSES

Classes are 15 minutes and stream live on Mondays and Thursdays immediately after the hike class ends. Can’t make it live? Replays are available immediately after the live ends and stay available for 30 days.

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.

LIVE JUMP TRAINING CLASSES

Classes are 10 minutes and stream live on Mondays immediately after the upper body strength class ends. Can’t make it live? Replays are available immediately after the live ends and stay available for 30 days.

WHAT IS JUMP TRAINING?

• Jump training is a series of short, controlled, high-impact movements, like jumps, hops, and skips, that help strengthen your bones, improve muscle power, and support balance as we age.

WHY JUMP TRAINING?

• Stimulates bone growth by giving our skeleton the impact it needs.

• Builds power, one of the first physical qualities we lose with age.

• Improves balance and coordination, helping reduce fall risk.

• Supports everyday movement, like climbing stairs, getting off the floor, and reacting quickly.

• Takes just a few minutes but provides benefits you can’t get from walking alone.

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

• Live conversations 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.

• Group kicks off with replays of 5 powerful talks from previous series.

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

• 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.