top of page
11022022_Tbromley_Katrina_Creekside-055.jpeg

PERI/MENOPAUSE/POST MENOPAUSE VIRTUAL PROGRAMS
OPTIMIZED STRENGTH TRAINING

Transform your experience

Strength training programs dedicated to enhancing your life as you enter perimenopause/menopause/post menopause stages of life

strand (2 of 21).jpeg
Be The Change Training Hub

Who:  Peri/Menopausal/Post-Menopausal Women

​

When:  Start when you want, cancel anytime!​

​

Where:   Anywhere in the world; On line delivery, with a personalized twist!

​

Cost*:  $45 + GST / month

*with a $15 + GST membership fee​

Designed to integrate the positive profound effects of strength training into peri/menopause/post menopause stages of life!

This ongoing strength training program will provide a framework that targets these populations by:  

  • Developing your fitness, strength, mobility and balance.

  • A continual focus on improving your overall strength through the refinement of foundational movement patterns and a strong foundation.

  • Improving energy through appropriate and manageable movement patterns and exercises.

  • Incorporating exercises that preserve and stimulate muscle mass alongside improving metabolic health.

  • Addressing nervous system health through novel movement.

  • Giving you the most out of the time and effort you put into exercise.

​

What’s included:

  • Membership to a user friendly app that houses all your workouts and guides you through your workouts. 

​

  • 2 strength training workouts delivered to your inbox weekly via online coaching portal / app.

​

  • Initial movement pattern assessment with personalized feedback.

​

  • Additional mobility work delivered to your inbox weekly via online coaching portal / app.

​

  • Video demos with detailed instructions of each exercise.​

​

  • Compliance tracking and record keeping:  Ability to mark each workout as complete and keep track of your progress.

​

  • Ongoing support through real time messaging with your coach!  Ask questions and get feedback when needed! 

​

  • Mini course on how to properly execute foundational movement patterns and why they are important.

​

  • Tips, tricks, and other information that will enhance your programming and life!

YES!  I WANT TO UNLOCK MY POTENTIAL! 

  • Who is this challenge for?
    Anyone, anywhere in the world! The challenge is delivered online via an app. This challenge focuses on strength and mobility for MOUNTAIN SPORTS - mountain biking, skiing, snowboarding, rock climbing, scrambling, hiking, running . . . But, it will benefit anyone who wants to move better and be stronger!
  • What equipment do I need?
    One 10-15 pound dumbbells (or water filled milk jug!) Therabands, resistance bands with handles or large loop resistance bands - light, medium, heavy Small loop resistance bands - light and medium Yoga strap or dowel (or broom!) Small step (12-16 inches, or coffee table!) Mat Yoga block Foam roller
  • How does the challenge work and how can I win?
    The challenge begins on October 15th and finishes on November 13th. Once you register, you will receive your ‘All Time Fall Time Guidebook’ which includes instructions on how to sign the waiver and how to enroll for the app that will deliver the challenge alongside other pertinent info! You must complete the challenge on these days and on the day they are prescribed in order to be put in the draw for the prize. If you don’t complete the challenge by November 13th, you will until November 17th to complete but you will not be eligible for the prize. IF (optional) you follow @strand_training @ridewrap and @chromagbikes on Instagram AND post to your stories about your experience with the challenge once during the month (must include tags @strand_training @ridewrap and @chromagbikes), you will get an extra entry!
  • Why isn't there any cardio training?
    This program is all about strength training for mountain biking. We strongly believe in cardio training to supplement this program, but do not have it included at this time. If you are interested in cardio training as well, we can create that for you at an additional cost.
  • How does the program work?
    Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Although the workouts will land on specific days, you can do them any day you like (with a recommendation that there is a day off between workouts). During the first week, you will be asked to upload videos of foundational movement patterns which will be critiqued to ensure proper movement patterning for the duration the course. Periodically, you will receive personalized check ins from your coach to ensure you are on track and to iron out any questions you may have. This is a 13 week program, but you will have access for 16 weeks to complete. This should give you the time you need in case there are any life disruptions.
  • What time commitment will I require?
    You will require up to 1.25 hours 2 to 3 times per week, depending on the week and workouts. Plenty of time to fit in other activities and life!
  • What equipment is required?
    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 Yoga strap or dowel (or broom!) Mat Yoga block Foam roller
  • How is there a 'personalized twist'?
    During the first week, you will be asked to upload videos of foundational movement patterns which will be critiqued by your coach to ensure proper movement patterning for the duration the course. Periodically, you will receive personalized check ins from your coach to ensure you are on track and to iron out any questions you may have. That said, this program will not have real time messaging with your coach nor modifications as needed.
  • How does this program differ from 'Bike Fit Performance Hub'?
    The programming differs in a few ways: 1. Bike Fit Performance Hub is designed with ALL seasons in mind, whereas Bike Fit Pre-Season is a one stop shop for a pre-season ramp up (in other words, specific prep for your on season). 2. Bike Fit Pre-Season is a one time fee for a 13 week progressive program whereas Bike Fit Performance Hub is a monthly fee, a small membership fee and an ability to cancel at anytime. 3. Bike Fit Performance Hub allows for real time messaging to get the feedback you need on demand. With Bike Fit Pre-Season, your coach will check in periodically to iron out questions you may have but this program does not offer real time messaging. 4. Bike Fit Pre-Season offers a movement pattern assessment at the beginning of the program, whereas Bike Fit Performance jumps right in (that said, you can ask your coach questions!).
  • Why isn't there any cardio training?
    This program is all about strength training for mountain biking. We strongly believe in cardio training to supplement this program, but do not have it included at this time. If you are interested in cardio training as well, we can create that for you at an additional cost.
  • How does the program work?
    Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Although the workouts will land on specific days, you can do them any day you like (with a recommendation that there is a day off between workouts). You can cancel at anytime!
  • What equipment is required?
    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 Yoga strap or dowel (or broom!) Mat Yoga block Foam roller
  • How is there a 'personalized twist'?
    Real time messaging with your coach through the app allows for ongoing support. You can ask questions and get feedback when needed!
  • How often do I have to pay the membership fee?
    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.
  • What platform do you use, and how is the program delivered?
    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!
  • What time commitment will I require?
    You will require up to 1.25 hours 2 to 3 times per week, depending on the week and workouts. Plenty of time to fit in other activities and life!
  • How is this programming different than 'Bike Fit Pre-Season'?
    The programming differs in a few ways: 1. Bike Fit Performance Hub is designed with ALL seasons in mind, whereas Bike Fit Pre-Season is a one stop shop for a pre-season ramp up (in other words, specific prep for your on season). 2. Bike Fit Pre-Season is a one time fee for a 13 week progressive program whereas Bike Fit Performance Hub is a monthly fee, a small membership fee and an ability to cancel at anytime. 3. Bike Fit Performance Hub allows for real time messaging to get the feedback you need on demand. With Bike Fit Pre-Season, your coach will check in periodically to iron out questions you may have but this program does not offer real time messaging. 4. Bike Fit Pre-Season offers a movement pattern assessment at the beginning of the program, whereas Bike Fit Performance jumps right in (that said, you can ask your coach questions!).
  • What time commitment will I require?
    You will require up to 1.25 hours 2 to 3 times per week, depending on the week and workouts. Plenty of time to fit in other activities and life! That said, you do the workouts you want to do so if you need to skip a workout here and there, the programming will not 'leave you behind'.
  • Which platform do you use, and how is the program delivered?
    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!
  • What equipment is required?
    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
  • I'm registered in the Be the Change in person class. Is this still for me?
    YES! This program is a compliment to what you are already doing in class! Since Be the Change in person is only 1 X / week, this program will ensure progression by adding more strength training to your weekly routine. To see real progress, you do need at least 2 strength training sessions per week.
  • Why is strength training for the peri/menopause/post menopause populations important?
    First of all, strength training for ALL populations is important. But let's lock it down with some key reasons why it is particularly important during these phases of life! 1. Preserving muscle mass: as estrogen levels decline during these years, women naturally loose muscle mass and strength. Strength training counteracts this loss and helps maintain muscle tone and function. 2. Boosting metabolism: muscle mass directly influences metabolism. By maintaining or increasing muscle through strength training, menopausal women can prevent the slowing of metabolism that can often lead to weight gain. 3. Improving bone health: Menopause can accelerate bone density loss, increasing the risk of osteoporosis. Strength training enhances bone density, which will reduce the risk of fractures. 4. Enhancing joint health: regular strength training (which includes mobility training!), will improve the way you move therefore leading to more mobile living. 5. Balancing hormones: exercise helps balance mood regulating hormones like seratonin, which can alleviate common menopause symptoms such as depression and mood fluctuations. 6. Boosting confidence and mental health: strength training often leads to a sense of accomplishment, improvement of body image, and can reduce stress and anxiety - which can be heightened during menopause.
  • How does the program work?
    Within 48 hours of registration and signing the waiver, you will receive a request from TrueCoach to create an account. Once this is activated, your program will start on the following Monday. Each week on Sunday morning PST, you will receive your workouts for the week. Although the workouts will land on specific days, you can do them any day you like (with a recommendation that there is a day off between workouts). During your first week, you will be asked to upload videos of foundational movement patterns which will be critiqued to ensure proper movement patterning throughout your training. This is optional, but highly recommended! You can cancel at anytime!
  • How often do I have to pay the membership fee?
    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.
  • Why isn't there any cardio training?
    This program is all about strength training for peri/menopause/post menopause populations. We strongly believe in cardio training to supplement this program, but do not have it included at this time. If you are interested in cardio training as well, we can create that for you at an additional cost.
  • How is there a 'personalized twist'?
    First, you will always have real time messaging with your coach through the app which allows for ongoing support. You can ask questions and get feedback when needed! Second, during your first week, you will be asked to upload videos of foundational movement patterns which will be critiqued by your coach to ensure proper movement patterning for the duration your training. This is of course optional, but highly recommended!
bottom of page