A structured 28-day fitness and nutrition program designed specifically for women in perimenopause and menopause. Built around your hormonal reality — not a generic template.
The 28 Day Hormonal Reset is structured in four weekly phases — each building on the last. The first week resets cortisol. The second builds the strength foundation. The third accelerates fat metabolism. The fourth consolidates results and establishes your long-term protocol.
Days 1-7. Gentle strength introduction, sleep optimization protocol, anti-inflammatory nutrition. Reduce the cortisol spike that's driving belly fat accumulation. The week most women feel immediate relief.
Days 8-14. Progressive resistance training begins in earnest. Compound movements that build the muscle base your metabolism depends on. Strategic low-intensity cardio on recovery days.
Days 15-21. Increased training volume, carbohydrate cycling to maximize fat burning, and the nutritional strategies that specifically target menopausal abdominal fat. Most women see visible changes this week.
Days 22-28. Peak program intensity combined with establishing sustainable long-term habits. Exit the 28 days with a clear protocol you can maintain independently — and results you can build on.
Video-guided strength and cardio sessions designed for the perimenopausal and menopausal body. Equipment options for home and gym.
28-day meal framework with protein targets, carbohydrate timing, and anti-inflammatory food strategies calibrated for hormonal health.
A structured sleep improvement system — because no amount of exercise produces results without addressing the cortisol-sleep connection in menopausal women.
Four structured check-ins throughout the 28 days — body composition measurements, energy assessment, and program adjustments based on your response.
Message access throughout your 28 days for questions, adjustments, and support. You're not doing this with a PDF — you have a coach.
A clear maintenance and progression plan beyond day 28 so your results compound instead of reversing. The 28 days are the beginning, not the end.
It's a structured 28-day fitness and nutrition program designed specifically for women in perimenopause and menopause. It includes workout videos, a meal plan, sleep protocol, four check-ins with The Fitness Girl, and direct messaging access throughout. Price is $299 CAD, one-time, with no ongoing commitment.
Yes. The 28 Day Hormonal Reset is fully online — available to women across Canada. All workouts are video-guided, check-ins are conducted via video call, and support is delivered through direct messaging. You need a phone or computer and basic exercise equipment or gym access.
Week 1 typically brings improved energy and reduced bloating. Week 2 brings better sleep. Week 3 brings visible body composition changes — most women notice reduced waist circumference. By day 28, measurable improvements in strength, body fat percentage, and overall hormonal wellbeing. Individual results vary but women who follow the program consistently see meaningful changes.
Yes. The program is designed for women in perimenopause, menopause, and post-menopause — roughly ages 40-65. Exercise intensity and nutritional targets are adjusted based on individual fitness level and health history. Women in their late 50s and 60s regularly complete the program successfully.
The program includes home workout options for every session. A set of adjustable dumbbells and resistance bands is sufficient for the full program. Gym-based alternatives are also provided for every workout if you prefer training in a facility.
$299 CAD. One program. A coach who specializes in exactly what you're going through. Enroll now or book a free 30-minute consultation to ask questions first.
Enroll Now — $299 CAD