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.

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

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!"