Menopause

Bootcamp

Are you approaching menopause or currently going through menopause?

Did you know you are never out of menopause?

No matter your current phase in this journey, strength training is a must to protect your bone health! It is my goal to help women understand the importance of this, so that we all can live our best lives today and tomorrow!

In this two-week VIRTUAL Bootcamp, I will teach you how to strength train so you can live a long, active, and healthy life. Take your first step towards a stronger you!

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“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.

Intro

My name is Holly Rilinger and I’m so excited to be your coach! During this two week Bootcamp you will learn how to strength train to build strong bones and manage your body composition during perimenopause, menopause and beyond.

Lifting weights can be intimidating and I’m here to help you feel CONFIDENT and CAPABLE with weights. My hope is that you not only develop a consistent weight training routine, but you actually enjoy it (I  am pretty sure you will, like most of my clients, once you feel the positive changes in your body... and mind).

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 

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

  • Plan your next steps after Menopause Bootcamp

What’s Included

  • Livestream ZOOM kickoff meeting (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.

  • Three mini on-demand workout VIDEOS.

  • One livestream workout with Holly from the studio in East Hampton!

    (recorded if you miss it!)

  • Livestream ZOOM Q&A and Menopause Bootcamp finale

  • A WHATSAPP community chat thread with Holly and your peers to discuss the program and ask questions during the two week course.

  • The program is 2 weeks long but you receive an additional 2 weeks to review and replay the Collection! (Total 4 weeks)

Strength training should be an important part of every woman's life, not only to live a long healthy life but to feel and look their best. It's time that women embrace this skillset and feel empowered by their bodies and their capabilities! 

I’m excited to be your coach!
- Holly

Bootcamp FAQs

  • Every month we have a new session!

  • $99 for the 2 week program, but you will have access to it for an entire month.

  • 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 and get to know Holly and the other women in the Menopause Bootcamp.

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

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

    You should use Google Chrome on your phone or laptop computer.

  • 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.

  • 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 no as successful.

  • You will likely feel sore after your first workout. Luckily, that soreness subsides and will be less and less 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.

  • 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.

  • Absolutely!

  • We will cover this in Menopause Bootcamp.

  • Please email, penny@theliftedmethod.com