STRENGTH TRAINING PROGRAMS 

Menopause

Bootcamp

January Session is now closed.

Get on the waitlist for the next session.

WHAT YOU WILL LEARN:

  • Understand how strength training increases bone density and affects body composition 

  • Review the equipment you’ll need to get started at home

  • Learn a variety of strength training exercises, with modifications for injuries, osteopenia and osteoporosis

  • Discuss the importance of protein and its role in building muscle and bone density

  • Break down reps, sets, workout frequency and intensity

  • Know when to safely move to using heavier weights

  • Explore how mobility and flexibility affect strength training

  • Build your power and confidence and discover all you’re capable of

  • Plan your next steps after Menopause Bootcamp

WHO IS THIS PROGRAM FOR?

  • Anyone who wants to learn how to strength train!

  • No matter where you are in your journey, strength training is essential to preserving muscle mass and protecting your bone health! It is never too early or late to start!

  • It is my goal to help you understand how important this is and to teach you how to strength train - safely and effectively - so that you can live your best life today, tomorrow and beyond!

  • In Menopause Bootcamp I will teach you how to strength train and educate you on the importance of protein to build strong muscles.

  • I will also share my discussions with Dr. Mary Claire Haver, the leading Menopause Specialist, Dr. Kelly Casperson, Urologist and intimacy expert, and Alloy, the leader in online Menopause healthcare. You will also receive daily support and guidance in our community chat thread during the program.

  • Take the first step towards a stronger you and invest in yourself!

“I would recommend this boot camp to all of my women friends. Holly and her fabulous team truly created something special. In such a short time I feel empowered, brimming with information, confident walking back into my gym. LIFTED and this Bootcamp delivered on its mandate.”
— Esther M.
“I really love the community chat thread that comes with the program. I feel it is equally important to my journey. Everyone has been so kind and inspiring”
— Agnes
“Thank you, thank you! Thank you for the osteoporosis modifications in the workouts. I was diagnosed last year, so these exercises will keep me safe and make me stronger!”
— Michelle

What’s Included

  • Livestream ZOOM kickoff meeting, 6:30pm EST the first Monday. (recorded if you miss it!)

  • Livestream workout with Holly from the studio in East Hampton, 12pm EST on the second Saturday in the program. (recorded if you miss it!)

  • Livestream finale Q&A, 6:30pm EST on the last Monday. (recorded if you miss it!)

  • Daily on-demand VIDEOS on all things strength training that are informative and easy to follow at your own pace. Also included are interviews with doctors, nutrition, yoga and mediation sessions.

  • Short Sweat mini on-demand workout VIDEOS.

  • A WHATSAPP community chat thread with a dedicated coach and your peers to discuss the program and ask questions during the entire 4 weeks of access

  • The curriculum may be completed in 2 weeks but you have an additional 2 weeks to review and replay the Collection. Take advantage of a total of 4 weeks of education and support.

Bootcamp FAQs

  • Every month we have a new session!

  • $99 for access for access to the Collection for an entire 4 weeks.

  • Three interactive livestream sessions including: a meet & greet introduction with Holly on the first day, a LIVE workout with Holly in the middle and a final Q&A on the last day.

    Two weeks of daily informational recordings for you to access at your convenience. These recorded sessions include information on form, technique, physiology, nutrition, HRT, flexibility, how to progress safely and, of course, short workouts.

    Access to a community chat thread to ask questions, share information, receive support from a dedicated coach and get to know the other women in the Menopause Bootcamp.

  • You will need an exercise mat, sneakers and three sets of dumbbells. If you are a beginner Holly recommends you start with 5lb, 10lb and 12lb dumbbells. If you are intermediate, you can add 15lb and 20lb dumbbells.

    For examples or easy shopping, visit Holly’s Amazon storefront.

    You will need a strong internet connection to participate in the livestream session and watch the on-demand sessions.

    Important: You should use Google Chrome on your phone or laptop computer. We do not recommend using an iPad.

  • All you need is room to set up your mat and some dumbbells. You don’t need much space at all!

  • We will go over this in the initial Meet & Greet, but yes, training shoes are very different from running shoes. You can even strength train barefoot if you wish!

  • All sessions are recorded and uploaded for on-demand viewing at your convenience.

  • All ages are welcome, but ideally 35 and up!

  • Yes! This is the perfect way to get started with strength training and we encourage absolute beginners to join! These sessions are targeted for you!

  • Yes. Menopause Bootcamp is available both from a laptop and phone. We highly recommend using Google Chrome on whichever device you choose. We have learned that iPads are not as successful.

  • You will likely feel sore after your first workout. Luckily, that soreness subsides and you will find that you are less and less sore with each workout.

  • There are three 30-minute workouts in the Menopause Bootcamp Collection. You can repeat them during the two weeks or move more slowly.

    If you already have a regular exercise routine, feel free to continue your normal routine except for the days labeled as workout days.

  • The best time of day to workout is when you will actually do it! Everyone is different. I prefer working out in the morning because it helps me get my day started on the right foot.

  • We will go over nutrition during Menopause Bootcamp, but the most important thing is that you’re consuming enough protein along with nutrient dense fruits, vegetables, whole grains along with some healthy fats.

  • Absolutely!

  • We will cover this in Menopause Bootcamp.

  • Please email, penny@theliftedmethod.com