Hormone Harmony

Peak Dance has launched an innovative exercise/wellness program designed to provide comprehensive, holistic assistance with balancing and regulating hormones, particularly for peri-menopausal and menopausal women (and anyone seeking hormone balance). Neuroendocrinologist and Pilates Instructor Tina Uban and Holistic Nutritionist and Fitness Instructor Janette Beier have curated a 13 week exercise program/study based on the most current research on exercise and nutrition for menopausal hormone balance. Dr. Lucy Rice, OBGYN, will offer supportive services & hormone education to participants. Sections are filling fast, so register now!

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The Program Details - What This program will include:
The Program Details - What This program will include:

Dates: January 26th- May1st.
1. HIIT workout & mindfulness check-in every Monday, Wednesday, & Friday

Section 1: 8:30 am- 9:30 am
Section 2: 9:30am -10:30am
Note: Class will be extended by 30 min. for 4 education presentations.

Location: Peak Dance Academy
26437 Conifer Road, Conifer, CO 80433

What the Program Includes:

1. Specialized 3x/week exercise classes
2. Personal symptom tracking and improvement charts
3. Education on menopausal affects on hormones, brain function, nutrition, and libido
4. Mindfulness and community support 
5. Participation in an academic, published study (anonymously)
6. Optional hormone testing, nutrition counseling, and medical consults.

This program follows evidence-based formulas for improving cognitive function, mood, sleep, energy, muscle mass, bone density, healthy weight, heart health, and stress.

Program Break Down:
Program Break Down:

Week 1: Kick-off: This critical Introductory week with both instructors will include:
1. Program outline and initial symptom self-tracker
2. Understanding hormones presentation 
3. Intro to HIIT (high intensity interval training) with a breakdown of the exercise moves, correct form, and modifications to accommodate all fitness levels and physical limitations. 

Weeks 2 -13 : Each class will include a progressive HIIT workout, gently increasing throughout the weeks from beginner to advanced levels, with modifications for high and low impact options.
* The program will accommodate Round 2 participants’ levels.

These weeks will also include:
1. Periodic symptom self-tracking during class time
2. 4 Hormone health education presentations 
3. Nutrition exploration survey 
4. Individual nutrition consultations outside of class time
5. Optional supportive services:
6. Personalized nutrition counseling sessions
7. Hormone testing support 
8. Doctor consultations with OBGYN Dr. Rice

Program Breakdown: Continued...
Program Breakdown: Continued...

Week 13: Grand Finale! Friday, May 1st: The final week will included :
1. Shortened, final HIIT workout with Tina & Janette
2. Personal progress chart of symptom improvement over 13 weeks
3. Healthy treats and drinks to celebrate!
4. Sharing Success Stories 
5. Information for ongoing support.

Feedback from Our First Cohort:
"This literally changed my life.  I didn't think I could make it with the drive, kids and work, but I have learned to prioritize it, and I am so happy I did".

"I have noticed improvement in how my body feels, with less pain throughout the day. I also feel like my skin looks better, and I feel more rested when I wake up, even if I had difficulty staying asleep. I am able to recover from significant stressors more quickly".

"I feel hopeful and happy, and always look forward to class. I have more flexibility and strength". 

"I feel better overall and think I have been managing the busy schedule better than I have in the past".

"My libido has increased. Hooray!"

Check OUt the Research Data Results from our First Cohort

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.

Register Now


Meet our amazing staff

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Tina Uban: Neuro-Endocrinologist and Fitness Instructor
Tina Uban: 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.
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.
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.

Lucy Rice, OBGYN, FACOG
Lucy Rice, OBGYN, FACOG

Dr Lucy Rice is a board certified OBGYN with an interest in bringing Lifestyle Medicine into Women’s Health. Hormonal health is subject to many factors in our lives, some we can control, and some we cannot. She has found that sometimes medication, supplements, or hormone therapy is appropriate. However, assessing labs as well as lifestyle: fitness, nutrition, sleep, community, spiritual and mental health can improve how we feel and function daily. With a wish to elevate women’s health and energy, she will be available to consult on symptoms, hormone assessment, and lifestyle modifications that can lift all of us.
Elevated Women’s Health, PLLC:

Resources to Help You Heal

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.