Helping Women in Perimenopause & Menopause THRIVE
Not Just Survive

🧘‍♀️ T – Tune In

Awareness and Assessment
We begin by tuning in—slowing down and listening deeply to your body, mind, and energy. This
stage is about building awareness of your symptoms, emotional patterns, and overall state of
wellbeing. Through guided journaling, symptom tracking, breath work, and meditative practices,
you’ll begin to connect with what your body is asking for.

✔ Comprehensive wellness intake
✔ Symptom and lifestyle mapping
✔ Breath work, body awareness, and grounding meditations
Goal: Build compassionate self-awareness and a clear picture of where you are and what you
need.

 

🌿 H – Heal the Root

Addressing Root Causes
Next, we focus on healing the root causes of your symptoms using Functional Nutrition,
Ayurvedic principles, and supportive lifestyle changes. We explore lab testing and work together
to understand the difference between what’s normal and what’s optimal for women in this life
stage—because conventional lab ranges don’t always reflect what actually supports thriving.
You’ll receive support preparing for doctor visits and advocating for the right care.
✔ Personalized Functional Nutrition guidance
✔ Lab recommendations and optimal range education
✔ Digestive, hormonal, and sleep support
✔ Daily rituals to restore balance
Goal: Reduce inflammation, balance hormones, and restore your body’s natural healing rhythm.

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🔥 R – Reclaim Energy

Movement, Strength, and Emotional Resilience
In this phase, we focus on helping you rebuild your energy and confidence—physically,
emotionally, and energetically. Through customized Yoga, Pilates, strength training, and breath
work, we restore your core power. Reiki energetic healing supports emotional release, while
somatic practices help you feel safe and strong in your body again.
✔ Movement practices tailored to your needs: Yoga, Pilates, and strength training
✔ Nervous system regulation and breath work
✔ Reiki energetic healing for emotional balance
✔ Tools for sustainable energy and inner resilience
Goal: Feel energized, strong, and emotionally grounded in your body.

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 ♾️ I – Integrate Practices

Creating Lasting Habits
Here, we focus on weaving your practices into your life in a sustainable, intuitive way. We
simplify your routines and align them with your natural rhythms—daily, seasonal, and hormonal.
This is where everything starts to feel like youagain.
✔ Establishing intuitive wellness routines
✔ Habit tracking and rhythm-based living
✔ Food, movement, and rest rituals that support your cycle and stage
Goal: Make wellness feel natural and embodied—this is no longer something you do, it’s who
you are.

 

📣 V – Voice Your Needs

Healthcare Advocacy and Empowered Communication
This stage is about reclaiming your voice—in your health care, your relationships, and your own
self-talk. You’ll learn how to speak confidently with your providers, ask for the care you deserve,
and rewrite the inner narratives that may be keeping you small. You’ll feel supported and seen.
✔ Doctor conversation prep and advocacy coaching
✔ Understanding labs and how to request what you need

✔ Reframing inner stories about aging, health, and worth
✔ Practicing boundaries and confident communication
Goal: Be your own advocate and lead your wellness journey with clarity and confidence.

 

🦋 E – Embody Change

Living Fully with Purpose and Vitality
In the final phase, you fully embody the version of you who thrives. You’re no longer reacting—
you’re living with intention. This phase celebrates your transformation and helps you integrate
your growth into every part of your life. You’ll carry these tools forward with strength, softness,
and self-trust.

✔ Reflective practices and integration support
✔ Creative, spiritual, or purpose-aligned work
✔ Celebration and ritual to honor your journey
✔ Ongoing support or community pathways
Goal: Step into your next chapter as the most vibrant, grounded, and empowered version of
yourself.