Menopause doesn’t HAVE to mean feeling tired, frustrated, and uncomfortable in your body…
Introducing:
MENOPAUSE MOMENTUM
A 4-Week Health Coaching Intensive
Four weeks. Four focused coaching sessions.
Practical support for LASTING health changes.
Menopause Momentum is a 4-week one-on-one coaching intensive for women navigating perimenopause and menopause who are ready to lose stubborn weight, build strength, increase energy, improve sleep, create healthier habits, and feel more confident and in control of their changing bodies.
Together, we’ll identify what’s holding you back, focus on the changes that matter most, and create realistic strategies that fit your life—so you can build healthier habits, gain confidence, and create the momentum you need for lasting change.
Benefits of:
MENOPAUSE MOMENTUM
A 4-Week Coaching Intensive
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Gain clarity on what may be keeping you stuck and where to focus your efforts first.
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Create a personalized plan based on your goals, challenges, lifestyle, and current stage of menopause.
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Build realistic, sustainable habits instead of relying on quick fixes or restrictive approaches.
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Improve consistency with nutrition, movement, sleep, stress management, and self-care.
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Get personalized support and accountability through four weekly one-on-one coaching sessions.
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No longer feel overwhelmed about all the conflicting menopause and wellness information out there.
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Build confidence in the choices you’re making for your health and your changing body.
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Create momentum quickly by focusing on a few meaningful changes you can begin implementing right away.
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Walk away with a clear path forward and a better understanding of the support you may need to continue making lasting changes.
WHY
MENOPAUSE MOMENTUM
A 4-Week Coaching Intensive?
And WHY NOW?
What Makes Menopause Momentum Different:
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This is coaching, not another menopause course to complete on your own. You’ll meet with me privately every week for four weeks. We’ll talk about what’s actually happening in your life, what’s working, where you’re struggling, and what needs to change as you go.
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You’re working with a highly credentialed Board-Certified Health & Wellness Coach who specializes in women 40+. I combine evidence-based health and behavior-change coaching with extensive education in health science and psychology, and my own personal experience navigating menopause, to help you make sense of this stage of life.
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We focus on the areas that can make the biggest difference for YOU. Rather than trying to change everything at once. We’ll identify your biggest priorities and turn them into realistic, actionable steps you can begin implementing now.
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We go beyond menopause weight loss. Losing body fat may be one of your goals, but preserving and building muscle, supporting bone and metabolic health, improving sleep, managing stress, increasing energy, and creating healthier habits become increasingly important during midlife. We're building a foundation for how you want to feel and function as you age.
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You won't be handed another restrictive diet or list of menopause “rules.” We’ll look at your existing nutrition, movement, sleep, stress, routines, and behaviors and determine where realistic changes can fit into your life. Because the best strategy is one you can actually maintain.
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Four weeks gives you a place to START without overwhelming you. Menopause Momentum is intentionally focused, giving you personalized support, accountability, and direction so you can stop guessing and start taking action. At the end of your four weeks, you can take what you’ve learned and continue on your own. If you’re ready to keep building on your momentum, you’ll have the option to transition into my six-month coaching program for a deeper, more focused approach with continued personalization, accountability, and support as you work toward your long-term goals.
You don't need another quick fix. You need clarity, a strategy that fits your life, and the support to put it into action.
That's Menopause Momentum.
Menopause is about much more than hot flashes or changes on the scale. The hormonal shifts happening during this stage can affect your muscle, bones, metabolism, body composition, and heart health—making midlife an important time to invest in the habits that can support you for years to come.
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Protect your bones. Women experience more rapid bone loss during the first 4–8 years after menopause as estrogen levels decline, increasing the importance of supporting bone health. Science Direct
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Build and preserve muscle. Decreases in lean skeletal muscle become more pronounced during the menopause transition. Maintaining muscle supports your strength, metabolism, mobility, and independence as you age. National Library of Medicine
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Pay attention to changing body composition. Menopause is associated with increases in abdominal and visceral fat, even beyond what may be explained by aging alone. National Library of Medicine
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Think about your heart health now. Cholesterol, metabolic risk, and other cardiovascular risk factors can increase during the menopause transition. Recent research found perimenopausal women were twice as likely to have lower overall cardiovascular health scores compared with women who were still having regular menstrual cycles. American Heart Association
The Goal Isn't Just to Get Through Menopause.
It's to use this stage of life as an opportunity to build strength, protect your long-term health, improve the way you feel today, and create habits that support the woman you want to be 10, 20, and 30 years from now.
MENOPAUSE MOMENTUM: A 4-Week Coaching Intensive helps you start building that foundation now.
BEFORE & AFTER
MENOPAUSE MOMENTUM: A 4-Week Coaching Intensive
BEFORE
AFTER
Feeling overwhelmed and unsure where to start
Having a clear, personalized plan for moving forward
Struggling to stay consistent with healthy habits
Building realistic habits that fit your life and feel sustainable
Feeling frustrated by your changing body and what no longer works
Feeling empowered & capable of reaching your body composition goals because you know how your body works during perimenopause & menopause
Setting big goals but not knowing how to turn them into daily action
Breaking bigger goals into manageable steps you can actually follow through on
Breaking bigger goals into manageable steps you can actually follow through on
Feeling supported, confident, and motivated with real momentum toward your goals
MENOPAUSE MOMENTUM: A 4-Week Coaching Intensive IS FOR YOU IF…
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You’re 40+ and navigating perimenopause or menopause and don’t quite feel like yourself anymore.
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You’re struggling with things like weight changes, low energy, poor sleep, stress, cravings, or difficulty staying consistent with healthy habits.
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You feel overwhelmed by all the conflicting health and menopause advice and want help figuring out what actually makes sense for you.
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You know you want to make changes but aren’t sure where to start, or you’ve started before and struggled to stick with it.
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You have a busy life and need an approach that is realistic and sustainable, not another restrictive plan that takes over your life.
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You want personalized guidance and accountability rather than another program that simply tells you what to eat or how to exercise.
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You’re using a GLP-1 and want to lose weight while protecting the muscle that becomes increasingly important for your strength, metabolism, and long-term health as you age.
MENOPAUSE MOMENTUM: A 4-Week Coaching Intensive IS NOT FOR YOU IF…
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You’re looking for a quick fix, crash diet, or rapid weight-loss program rather than sustainable lifestyle change.
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You want someone to simply tell you exactly what to do without being actively involved in setting and working toward your own goals.
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You’re looking for medical diagnosis, treatment, medication management, or hormone therapy rather than health and wellness coaching.
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You’re primarily seeking a meal plan or workout program instead of personalized coaching, accountability, and behavior-change support.
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You need a higher level of support than a four-week intensive can provide, in which case, the 6-month longer-term coaching I offer may be a better fit.
What’s Included?
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4 Weekly Private Coaching Sessions — 60 minute personalized one-on-one coaching sessions each week focused on your goals, challenges, and the areas of your health that matter most right now.
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Your Personalized Action Plan — Together, we’ll identify your priorities and create realistic, manageable steps that fit your lifestyle.
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Weekly Goals & Accountability — Each week, you’ll leave with clear action steps and the support to help you follow through, navigate obstacles, and build consistency.
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Menopause-Focused Lifestyle Support — We can address areas such as nutrition, movement, strength, sleep, stress, energy, mindset, and healthy habits based on your individual needs.
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Your Next-Step Strategy — At the end of four weeks, we’ll review your progress, identify what needs continued attention, and create a clear direction for moving forward.
MEET YOUR COACH
Hi, I’m Alais
I’m a Board-Certified Health & Wellness Coach (NBC-HWC) specializing in helping women over 40 navigate perimenopause and menopause with greater confidence, strength, and clarity.
But my passion for coaching is deeply personal.
Years ago, I went through a period of chronic illness that completely changed my life. I spent years searching for answers while struggling with debilitating fatigue, nausea, digestive issues, and the feeling that I had lost the healthy, active version of myself.
Everything began to change when I invested in working with a health coach who looked at the bigger picture and helped me make realistic changes to my nutrition, lifestyle, sleep, stress, movement, and daily habits. That experience ultimately inspired me to become the kind of coach I had needed during one of the hardest seasons of my life.
Today, my connection to the women I work with is personal in another way: I’m navigating menopause too. I understand firsthand how frustrating it can be when your body begins to change and suddenly the things that once worked for you don’t seem to work the same way anymore.
Through intentional changes to my nutrition, strength training, sleep, stress management, and other lifestyle habits, I have been able to significantly minimize many of my own menopause symptoms without using hormone replacement therapy (HRT). That is a personal choice that has worked well for me, not a belief that every woman should manage menopause the same way. I recognize that HRT can be an appropriate option for many women and is a decision to discuss with a qualified healthcare provider.
What my own experience has shown me is just how powerful our everyday habits can be. It’s one of the reasons I’m so passionate about helping other women discover the lifestyle changes that work for their bodies, circumstances, and goals.
Today, I combine my personal experience with extensive education, professional training, and board certification to help women create sustainable changes that support their health through menopause and beyond.
I know how it feels to wonder, “Will I ever feel like myself again?” And I also know how powerful it can be when you finally have someone in your corner helping you move forward.
FAQS
1. Is four weeks really enough time to make a difference?
Four weeks isn’t intended to completely transform every area of your health, but it is enough time to identify where you’re getting stuck, establish your priorities, jumpstart key habits, and create meaningful momentum. Think of these four weeks as an opportunity to stop spinning your wheels and start moving forward with greater clarity and direction.
2. What kinds of things can we work on together?
Your coaching is personalized, so our focus depends on your individual needs and goals. We may work on nutrition, weight-management behaviors, strength and movement, sleep, stress, energy, mindset, consistency, self-care, and other lifestyle habits that support your health during perimenopause and menopause.
3. What if I’ve tried to make healthy changes before and nothing seems to stick?
Then you may be exactly the woman Menopause Momentum was created for. Knowing what to do and consistently doing it are two very different things. Together, we’ll explore the habits, barriers, routines, mindset, and circumstances that may be getting in your way and develop strategies that work within your real life, not an idealized version of it.
4. What if I’m extremely busy and don’t have much extra time?
You don’t need hours of free time every day to improve your health. In fact, part of our work together is figuring out how to make your health a priority within the life you already have. We’ll focus on manageable actions and small, meaningful changes rather than adding an overwhelming list of tasks to your schedule.
5. Can I participate if I’m using HRT or other medications?
Absolutely. Menopause Momentum is not an anti-HRT program. I personally have been able to significantly minimize many of my menopause symptoms through nutrition and lifestyle choices without using HRT, but that is my personal experience, not a recommendation for every woman. Your medical treatment decisions remain between you and your healthcare provider, while our coaching sessions focus on lifestyle and behavior changes within my scope as a Board-Certified Health & Wellness Coach.
6. What happens after the four weeks?
At the end of Menopause Momentum, we’ll look at the progress you’ve made, what you’ve learned, what still needs attention, and your best next steps. You may feel ready to continue implementing what you’ve learned independently, or you may decide you’d benefit from the deeper support, continued accountability, and additional time available through my longer-term coaching program.
7. How do I know if now is the right time to start?
You don’t need to wait until you feel completely motivated, have more free time, or become even more frustrated with how you’re feeling. If you find yourself thinking, “I know something needs to change, but I’m not sure what to do next or how to stick with it,” that may be a sign that now is the right time to stop trying to figure everything out on your own and get the personalized support you need to start moving forward.
8. Coaching might be a stretch for my budget. How do I know if it’s worth the investment?
I completely understand that investing in coaching can feel like a big decision because I’ve been there myself. During one of the most difficult periods of my own health journey, money was tight and insurance didn’t cover health coaching. I ultimately made the decision to invest in getting the support I needed. Looking back, it was one of the best investments I’ve ever made in myself.
That experience is part of why I created Menopause Momentum as a focused four-week intensive. It gives you an opportunity to receive personalized one-on-one coaching, gain clarity around your health goals, and begin making meaningful changes without initially committing to a longer-term coaching program.
Ultimately, only you can decide whether coaching fits your budget and priorities right now. But if you’ve been spending time, energy, and money trying different approaches without getting the clarity or consistency you’re looking for, investing in personalized support may be the next step that helps you finally start moving forward.