Hormone Harmony

A 12-Week Fitness Program to bring Your Hormones into Harmony with your goals.

Hormones decline in perimenopause and menopause, and often lead to unwelcome symptoms.  The types and severity of symptoms depends on each individual, and a consistent workout program has been shown by research to improve hormone-disturbances in sleep, reduce mood swings, prevent weight gain, reduce severity of anxiety/depressive symptoms, prevent bone loss, reduce risk of heart disease, and prevent problems in memory and/or concentration. Understanding and experiencing the impact of a hormone-balancing fitness program puts a tool into your toolbox, allowing you to take your health back into your own hands. We invite you to join us in our curated hormone-balancing fitness program and self-study designed using the current best research on how to improve these hormone-based symptoms while surfing the peri-menopause wave.  We are passionate about offering our beloved Intermountain community more connection, health accountability, and self-learning, using national gold standards. 

Program Description: A curated hormone-balancing fitness program designed using the current best evidence on how to improve hormone-based symptoms, particularly in peri-menopause and menopause. This is a 13-week program and self-study, 3 mornings a week (M, W, F), with pre-, during, and post-program symptom monitoring to produce an individualized report for each client at the end. This is a hybrid program at Peak Academy in Conifer, where all classes will be held in person with a virtual option. We request that you attend on Wednesdays in person, so we can develop support within our community, but Mondays and Fridays can be done in person or from the comfort of your home through Google Meet Links. We will also have a Google Classroom that will have curated fitness videos for you, so that at any time your internet decides to disrupt your day, you can still get your work-out in. We offer lots of modifications for injuries and varying levels of fitness, so please do not feel too intimidated to give this a try - you’re worth it!

Details.  Our 12-week fitness program and self-study is every M, W, F 8:30-9:20AM, in person at Peak Academy (26437 Conifer Rd #2, Conifer, CO 80433) or online in our virtual Google Classroom, with hormone-based symptom tracking at the beginning, during and end of the 12 week program. When unable to attend either option in real-time, a curated list of recordings will be provided to continue your fitness program with us. The evidence-based workouts will be built around a sustained 25 minute period of elevated heart rate while performing muscle building exercises in a HITT (High-Intensity Interval Training) style workout that builds upon itself across the 12 -weeks. Total cost is $170/month (or pay at once with 5% discount), with optional add-ons (hormone testing and consultation, nutrition).

Program Dates: August 25th, September 1st, 8th, 15th, 21st, 29th, October 6th, 13th, 20th, 27th, November 3th, 10th, 17th

  • Week 1: Intake Week: During this week, we will be filling out an intake survey, learning the correct forms for the different workout content that we will be doing throughout the program.

  • Weeks 2 & 3: During these weeks we will be doing our 3X week HITT workouts and taking a few minutes at the end of each class to track our symptoms. During these weeks we will also introduce some nutrition concepts that participants can start working. For those of you who decide to take the hormone test, we request that you bring your test on Wednesday, September 3rd or 10th, so that we can take it after class.

  • Week 4 & 5: We will continue our workouts and symptom tracking. We will also read our Hormone Testing, either Wednesday-September 17th or Wednesday-September 23rd. During these weeks we will also fill out a Nutrition Exploration Survey.

  • Weeks 6-9: We will continue our workouts and symptom tracking. During these weeks we will explore more about nutrition and the powerful effects of mindful rest periods.

  • Week 10: We will continue our workouts and symptom tracking. This week those participants doing the Hormone Testing will take their second test on Wednesday, October 29th.

  • Weeks 11-12: We will continue our workouts and symptom tracking. These weeks Nutritionist will offer an afterhours class about hormones and holiday eating. How do we take our beloved holiday receipts and make them hormone friendly?

  • Week 13: We will continue our workouts and symptom tracking. On Friday, November 21st we will have a short class and celebrate our success. During this celebration we will bring treats to share and we will all receive our own personal chart of our progress, based on surveys and for those participants doing the Hormone Panel, information will be included in the chart about this aspect of the self-study.

For Whom?  This fitness program and self-study is customized to people with female hormones near or in peri-menopause or menopause life stages.  However, we all have hormones that are constantly trying to stay balanced, and the right exercise routine can help everyone.  Thus, any adult with male or female hormones, and any fitness level are welcome. The tools; fitness program, hormone and nutritional support (if chosen) empowers participants the knowledge to make meaningful choices in their own health. 

Women’s Whole Health Panel Link ($249 + $5 shipping) and Perimenopause Hormone Kit Link or Post Menopause Hormone Kit Link ($119 + $5 shipping): Hormone Testing at the start of the program and at completion of the program is a tool for your tool box. It is not required, but highly recommended. Co-Instructor Dr. Tina is a Neuroscientist with a research background in neuroendocrinology. She will help you select a well-matched hormone panel to self-test, including stress, inflammation, sleep and/or gonadal health indicators. These tests take about 5 days to get in, so please plan accordingly.

Individual Nutritional Support: Beyond the group touch stone nutritional support, individual nutritional support can be acquired to increase your tool box. Instructor Janette Beier is a certified nutritionist and can augment your wellness journey with a Nutritional consultation.

Note: This program is not to be used to replace your medical program. It is meant to support a healthy life style and give you the tools to make informed decisions about your health. This program is being modeled after a study that is currently happening in Canada and will be Pilot for a potential continuation of the Canadian study.

Meet our amazing staff

Featured
Tina Shepherd: Neuro-Endocrinologist and Fitness Instructor
Tina Shepherd: Neuro-Endocrinologist and Fitness Instructor

Dr. Kristina "Tina" Uban, a Professor with expertise in neuroendocrinology and brain health, began her journey as a certified adult fitness instructor in Denver two decades ago. Her passion for wellness led her to join Peak Academy, where she has been teaching for two years. This year, Dr. Uban is collaborating to introduce innovative adult wellness programs to their mountain community.

Dr. Uban's philosophy centers on the belief that we are spiritual beings navigating a human experience, with a responsibility to nurture our bodies. She acknowledges the unique challenges of aging and accumulated injuries, and is dedicated to fostering a supportive community at Peak. Her goal is to create an environment where members can share their wellness journeys, maintain accountability, and find both challenge and reward in their pursuit of health.

Janette Beier: Fitness Instructor and Holistic Nutritionist
Janette Beier: Fitness Instructor and Holistic Nutritionist

Janette Beier has been a certified fitness instructor for 17 years. She teaches full body fitness including strength training, dance cardio, HIIT (high intensity interval training), and Vinyasa yoga. Janette has a passion for mindfulness and teaches guided meditation, chakra alignment, and therapeutic breathing practices.
Janette is also a certified holistic nutritionist and has been running her business, Delectably Holistic, since 2017 where she specializes in personalized nutrition counseling, kids nutrition, plant-based cooking, menu planning, and cooking classes. 
Janette is a homeschooling mother of 9 children and 2 dogs and so has a lot of compassion for the mom/work/self-care life balance, with lots of tips and tricks to prioritizing personal health.
Janette’s wellness philosophy is a balanced, holistic approach that addresses physical, mental and emotional health collectively. She helps students embrace their unique bodies, achieve their highest health and physic goals, and work toward long-term improvements for their most vivacious life possible! 
Janette has a bachelor’s degree in professional writing and has many published articles about health and wellness as well as her own blog on her website.
You can learn more about Janette’s work on Instagram and Facebook @ Janettes Fitness and @ Delectably Holistic, and on her website at www.delectablyholistic.com.