Training - strength, cardio, mobility, and everything in between - is one of the most powerful tools you can use to support your health during perimenopause and menopause.

While strength training is foundational, incorporating high-intensity intervals (HIIT and SIT), mobility, and core work adds even more value.

Here’s why training during this life stage is so important:

1. Preserving muscle mass As estrogen declines, muscle mass and strength naturally decrease. Strength training helps maintain and even rebuild muscle, which supports function, energy, and resilience.

2. Boosting metabolism Muscle is metabolically active tissue, meaning the more muscle you have, the more calories you burn at rest. Keeping muscle mass through strength and interval training helps counteract the metabolic slowdown that often comes with menopause.

3. Protecting bone health These years come with an increased risk of bone density loss and osteoporosis. Weight-bearing exercise and strength training stimulate bone growth, helping you stay strong and reduce the risk of fractures.

4. Supporting cardiovascular health HIIT and SIT improve heart health, aerobic capacity, and insulin sensitivity. These quick, effective sessions can also help lower the risk of heart disease, which rises post-menopause.

5. Enhancing mobility and joint health Regular movement that includes mobility and strength training supports better joint function, balance, and coordination—reducing stiffness and helping you move with more ease.

6. Balancing hormones and boosting mood Exercise helps regulate stress hormones and increases feel-good neurotransmitters like serotonin and dopamine, which can ease mood swings, anxiety, and depression commonly experienced during menopause.

7. Building confidence and mental resilience Training can improve body image, enhance mental clarity, and give you a sense of control and accomplishment. It’s not just about the body—it’s about how you feel in it.

After you register and sign the waiver, you’ll receive an invite from TrueCoach within 48 hours to set up your account. Once your account is active, your program will begin the following Monday.

Every Sunday (PST), your workouts for the upcoming week will be released. While workouts are assigned to specific days, feel free to complete them whenever it fits your schedule.

In your first week, you’ll have the option to upload videos of foundational movement patterns. I’ll review and provide feedback to help ensure you're moving well from the start—this is optional, but highly encouraged!

The first 6 weeks are all about building strong foundations and progressing in a sustainable way. From there, you’ll be ready to dive into more advanced training.

Each training phase (or mesocycle) lasts 4 weeks: 3 weeks of building, followed by 1 week of unloading. Unloading doesn’t mean doing nothing—it just means reducing intensity and volume to support recovery and long-term progress. The only exception to this is the first 6 weeks, where you will work off a 2 week build, 1 week 1 unload.

You can cancel anytime through your account at www.strandtraining.com.

We use TrueCoach, a user friendly platform accessible via both desktop and mobile devices. The program is delivered through instructional videos and detailed descriptions of each exercise, helping you perform workouts correctly. You'll also have tools for tracking your progress and communicating with your coach.

Below is an example of one workout.

Dumbbells (full set is ideal)

Resistance bands with handles (or large loop resistance bands)

Small loop resistance bands

Door anchor for resistance bands (or high attachment system)

Body ball

Small weightless ball (can be a small beachball, doesn't have to be fancy!)

Yoga strap or dowel (or broom!)

Mat

Yoga block

Foam roller

Each week includes:

• 2 strength training workouts

• 1 core session

• 1 mobility session

• 1 HIIT or SIT workout

Each session ranges from 20 minutes to about 45 minutes. Some workouts can be stacked—for example, you might do your mobility session right after strength training.

There’s plenty of flexibility built in, so you can fit the program around your life and other activities.

The inital 6 weeks work on a slightly different protocol as we gradually progress you to this load.

Yes!

Cardio is built into your program through both HIIT (High-Intensity Interval Training) and SIT (Sprint Interval Training) sessions.

That said, some people prefer to get their cardio through outdoor sports or indoor trainers—and that’s totally fine! If that’s your style, I’ll provide guidance on how to align those activities with the goals of the program so you’re still getting the benefits without doubling up.

First, you’ll have real-time messaging access to your coach (that’s me!) through the app. This means you can ask questions, get feedback, and feel supported throughout your journey—anytime you need it.

Second, during your first week, you’ll have the opportunity to upload videos of key foundational movement patterns. I’ll review them and provide feedback to help ensure you're moving well from the start. This step is optional, but highly recommended to get the most out of your training.

The $15 plus GST membership fee is a ONE TIME FEE. However, if you unsubscribe and choose to resubscribe down the line, you will be charged the membership fee again.