PerimenoFit

This program is yours to keep once you purchase it! You’ll have a secure login and password that gives you 24/7 access to use the workouts, and you can repeat the program again in the future anytime! Since you get 3 different workout tracks (bodyweight, home equipment options, gym equipment options) you have the potential to use it multiple ways!

And, as a special bonus I’ve created an alternate layout for the workouts that’s also optimized for Perimenopause in a special bonus sequence that will give you another way to explore using the program :)

Great news, this program has 3 options for every resistance training workout so you can pick the one that fits your needs! The workouts are programmed to work the same muscle groups regardless of which track you choose, and all include modification suggestions and form instruction so you stay aligned and safe

• There is a bodyweight only workout each day that you’ll just need a towel for on occasion and sometimes an elevated surface like the side of your couch or a chair, or even some folded up towels.
• There is a home workout option each day that you’ll be able to use your home workout equipment like dumbbells, stretchy bands, an optional exercise ball and an elevated surface like the side of a couch or chair.
• There is a gym equipment option each day that you can use if you have a home gym or garage gym, or like to go to a gym. The equipment used in that option includes dumbbells, barbells and weight plates, bands, a high bar (for pull ups - options shown to build up to them), and a bench or elevated surface.

Depending on the track you choose for your resistance training, your needs will vary. Here’s what you’ll need for:

• Bodyweight workouts: occasionally a towel, an elevated surface like the side of your couch or a chair, or folded up towels.
• Home workout equipment workouts: dumbbells, stretchy bands, an optional exercise ball and an elevated surface like the side of a couch or chair.
• Gym equipment workouts: dumbbells, barbells and weight plates, bands, a high bar (for pull ups - options shown to build up to them), and a bench or elevated surface.

Depending on which track you choose (bodyweight, home equipment or gym equipment - and you can switch whenever you like) the workout length varies slightly.

• Bodyweight workouts: 20-25 min
• Home equipment workouts 25-30 min
• Gym equipment workouts 35-40 min

Workout days also include a 4 minute explosive cardio session that you can elect to do or not, your choice and depending on your energy balance that day.

Workouts also contain an optional warmup and cooldown video that you can elect to use or skip, depending on your time and needs. Those are between 3-5 minutes long.

Mobility and yoga classes are also included to use on your recovery days, and are all between 20-25 minutes in length.

Muscle doesn’t actually develop or strengthen when we’re training it - it’s actually going through a process where we are creating microtears and an inflammatory response. This is why I always say, “exercise is a healthy stress when WE are healthy.” In perimenopause we start to lose the higher levels of estrogen that carried us through our cycling years, and gave us a bit more of an edge in muscle adaptations and recovery. This is why we want to start getting more strategic about the volume (how challenging the workout is) of the workouts we do, and getting more intentional about the rest we take around them.

The period before our training sessions is full of opportunities to prime the body for a high volume effective workout - when we come to a workout recovered and rested, we can push harder and achieve our potential within the workout we do. If we come to our workout depleted and still inflamed or recovering from our last workout, we can’t push as hard and we won’t create the same adaptations in the tissue while we train.

The period after our training session is full of opportunities to repair the tissue we train in our workouts - by refueling appropriately and by resting so the body has time to recover and rebuild (using those nutrient building blocks.)

Using the time around our workouts ( immediately before and after, and/or on our rest days) to focus on self care like mobility and stretching will help keep your muscle tissue flexible and healthy, and improve the health of your joints.

Trying to sneak in more workouts on designated rest days doesn’t do you any favors in the long run, especially in perimenopause when your lower estrogen levels are going to make it just a little tougher to recover from your workouts and receive that anabolic stimulus that our E2 estrogen provides us with when we have higher levels of it. So working with your body in perimenopause is all about applying the best training strategies like resistance and explosive cardio with optimal rest and self care.

A progressive program is one that builds on the workouts that come before. This program has a series of different workouts that you get to see again, and track your progress with as you go. This is a highly effective form of strength training that yields great results, and helps build confidence in key movement patterns that support your posture, balance, and sculpt your butt, legs, arms, abs and back!

In the first 4 weeks of the program you’ll build a strong foundation and in the second 4 weeks of the program you’ll build on that foundation with an additional circuit added to take your results up a notch!

Absolutely you can. While my focus in this program is educating about perimenopause and the way our hormones change during this life stage, things follow a similar path once we get to the postmenopausal years and our estrogen and progesterone levels drop off. Learning to train and nourish ourselves optimally in perimenopause sets us up for stronger postmenopausal years, and the workout, nutrition and recovery strategies we want to start using in perimenopause are also what will serve you postmenopause as well. You could use this program with tremendous success, as these strategies will also support you.

Yes, this program is great for beginners. The bodyweight track is a great way to build a strong foundation and apply these principles of strategic recovery with effective resistance training and explosive cardio. In each workout, there are inserted follow along videos showing the modification options that are a great place to begin and build more balance and stability as you get comfortable with the training.

This program is great if you’re busy and want me to make it easy for you to maintain your fitness level through perimenopause. It will teach you the most important structure and principles of getting the best results as you traverse this life stage that you can apply moving forward in other programs as well.

If you’re more advanced you’ll love this program because you’ve probably built a strong base already. This will give you the nuances that will help you avoid burnout in perimenopause and advance your skillset and adaptive potential. If you want to make a workout more challenging, add more rounds, up your resistance and/or add another bout of explosive cardio. The important thing is to rest effectively and nourish well so your body can come back strong.

Right away! Check the email you used at checkout to find your purchase access details. PerimenoFit is delivered inside a secure area that you log into. I’ll be emailing you within 5 minutes of your purchase with your login information. If you don’t see your welcome email, check your spam/junk folder, make sure you used the right email address (when using things like Paypal, the welcome email goes to the email address associated with that account).

Sometimes if you had a typo in your email address that you didn’t notice, your email will get lost. If you’ve previously unsubscribed to the Betty Rocker email list, we can’t send you the welcome email, because we don’t have permission to email you.

So if you don’t see the email within 5 minutes or so and you suspect there might be an issue, send us an email at support@thebettyrocker.com and we’ll track it down for you!

While I do show modifications of exercises for different fitness levels, I’m not able to show mods that are injury specific. It’s ideal to get guidance about a specific injury and the rehab and exercises that are appropriate while you’re healing from someone who is treating you specifically. If I were training you 1:1, I would feel more comfortable prescribing you custom modifications but without that personalized option, it’s not safe to generalize

I’m always telling you that muscle is “metabolic currency,” because the more muscle you carry, the more calories you burn at rest, or the more energy you expend just by existing.

Muscle tissue is something we want to actively pursue and protect as women, especially as we age. Not in a bodybuilder way, ok for those of you thinking “why does Betty Rocker want me to focus on muscle, I just want to get toned!”

I do want you to be strong and have muscle - with an aside of much respect for the bodybuilders among us - that path requires years of work, training and eating plus with our much lower levels of testosterone than men, women do not easily become bodybuilders. Just focusing on muscular strength and more resistance training and upping your protein intake will not turn you into a bodybuilder. That takes some doing.

So when I say I want you to focus more on your muscle, this is what it’s about - we want to strengthen the muscle tissue we have, what you may think of as “muscle tone” is simply strengthening your muscles.

And when we set our sights on creating a strong body with respect to our healthy muscle tissue, this improves our basal metabolic rate - which in turn makes us more efficient fat burners and improves our muscle to fat ratio - because our resting metabolic rate is influenced by our body composition, and the more muscle we carry the more calories, or energy, we burn at rest.

Then you will get your money back, no problem at all! If you aren’t satisfied with this program in 60 days (the full length of the plan), you can get a refund. Just write to us at support@thebettyrocker.com, and we’ll be happy to help you!