Shorter fuse, Bigger waistline?
Are you running low on energy or high on anxiety (or apathy?)
Have your periods become a real pain in the uterus?
If youāre nodding your head yes and over the age of 35, youāre probably in Perimenopause.
Yes, I need help, CarrieFEATURED IN:
Listen up, Ladies!
You can NOT keep eating and drinking and stressing and sleeping (or rather not sleeping) like you did in your 20s and expect to enter your next chapter with grace and gusto.
Even Charles Darwin was leaving us breadcrumbs for our survival in the 1800s (long before our life expectancy allowed us to live past menopause) when he left us this quote:
It is not the most intellectual of the species that survives; it is not the strongest that survives; but the species that survives is the one that is able best to adapt and adjust to the changing environment in which it finds itself.
Our terrain is changing and Iāve designed a program to act as a map so you can do a little course correction at the midpoint of your life.Ā Ā
Show Me The Map!
Feeling āoffā lately?Ā Your body is like a house resting on 5 pillars of health.Ā If even one of those is out of whack, your whole structure will be off balance. Let me help you study the blueprints of your architecture so you know what might need some remodeling!
Help Me Redesign My Life!Donāt I just need to get on some hormones?
Maybe!!!Ā But you cannot supplement or medicate away poor lifestyle choices.Ā And if youāve convinced yourself that the life stressors you so expertly stuffed down deep are there to stay, Iām here to tell you they are posed to become the boogie man under your bed if you donāt deal with them now. Plus, your doctor has 7 minutes to solve your midlife crisis so you NEED to head into that appointment knowing exactly where you need help.Ā And thatās what youāll learn in this program.
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Are Perimenonpause and Menopause all doom and gloom?
Heavens NO!!!Ā Most of us will live more than a third of our lives after menopause.Ā Think of perimenopause as the software update that leads to the upgrade!Ā But this is true only for those of us willing to pause and hear the messages in the mess.Ā This course helps you do exactly that!
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Will all of us struggle with this transition?
NOPE!Ā Some people sail right through with hardly any symptoms.Ā And thatās my wish for you.Ā I think itās easier to have a smooth experience with knowledge and intentional practices like the ones youāll learn in these modules.
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Thereās lots ofĀ self-proclaimed āexpertsā on social media.Ā Why should we trust you?
Trust has to be earned so thatās why I recommend everyone starts with my reviews! But donāt stop there.Ā Always check someoneās credentials.Ā In addition to being a Womenās Health Physical Therapist where I treated a female-only population in the clinic for over 10 years, Iāve also owned a business for more than 10 years where I design pelvic floor fitness programs for people from puberty to perimenopause (and beyond).Ā Iām a 3rd age specialist in peri to most menopause wellness and a sought-after keynote speaker on this topic having led hundreds of women through my Powering through Perimenopause program.Ā But most importantly, I have lived in a female body for over 49 years and Iām ready to lead the generation that needs to change the conversation.Ā Menopause is not the time of life where we shrivel up and lose our significance but rather itās the time of life when we are given gifts to become the most authentic and powerful versions of ourselves that we could ever be!
WHATāS INCLUDED in my 6 week Powering thru Perimenopause program:
Every module has a new breathwork video to help you settle down an upregulated nervous system, a video-guided weekly topic with information and inspiration, downloadable self reflection guides, a video movement āappetizerā, a recommended references section, and a just-for-fun section with relatable memes you can share with others because laughter truly is the best medicine.
MODULE 1
Am I in Perimenopause
Letās strip away the ānoiseā and get back to the basics.Ā Iāll define these midlife terms in a way that makes sense to our overloaded brains.Ā Plus Iāll walk you through a checklist of 9 symptoms and if you say yes to 3 or more, welcome to the perimenopausal clubā¦.come on in, the waterās warm (and so are most of us!š )
MODULE 2
Stress
Itās here to stay and not all stress is bad.Ā Rather than try to eliminate all stress (teach me your ways, oh wise one), Iāll help you control the controllables and learn ways to complete the stress cycle.Ā Plus take a cold hard look at everything thatās on your plate and figure out what might need to pack a bag.
MODULE 3
GSM Not Groovy Sexy Motha but rather Genitourinary Syndrome of Menopause (sorry!)
Iām getting REAL about all things below the belt.Ā Vaginal dryness, urinary incontinence, bladder and bowel habits.Ā No topic is off limits.Ā Letās take a tour of your vulvaā¦well, not yours but a vulva so I can introduce you to your lady bits and how theyāre supposed to work.Ā While some changes are to be expected as we age, NOW is the time to get any issues in check because I donāt plan to accept that bladder leakage pads and a desert (not dessert) vagina are my future and neither should you!
MODULE 4
Wake up and smell the decaf!
Sleep is like foreplay.Ā We mistakenly think foreplay is what happens 5 minutes before the ādeedā but it actually starts at the end of the last orgasm.Ā Likewise, a good night of sleep starts the minute you wake up from the previous nightās sleep.Ā Learn the hallmark factors that need to be present throughout the day to help reverse engineer those Zzzzās and then yes there are a few pointers for the 5 minutes before your head hits the pillow.
MODULEĀ 5
Nutrition, You are What You Eat (and what you ate just ate)
This is a judgment-free zone.Ā Iām typing this after just inhaling something from the fast food drive-thru.Ā No apologies, no shame.Ā Butā¦.convenience is killing us folks and itās time to get more intentional about what we choose to fuel our bodies with.Ā We are standing at the precipice of an entirely new chapter in our lives and the choices we make with our forks have never been more important.Ā Learn the inflammatory foods to avoid and the anti-inflammatory foods we should be flocking towards.
MODULEĀ 6
Move your body, Baby!
We all have a different appetite for movement.Ā But you only get one body to live in and midlife is a great time to do a little redecorating.Ā Your muscles and bones are literally depending on it.Ā Exercise is not about punishing your body for last nightās splurge but rather an opportunity to find a form of movement that brings you joy while serving as a way to complete your stress cycle, help jump start your metabolism, help prepare you for sleep, and wake up those whispering pelvic floor muscles (yup, it affects every other pillar of health).Ā Letās get moving!!!!
Wait, thereās more!!!
Iāve gotten such positive feedback from women who completed this 6 week program and they are HUNGRY for more!Ā So I created a follow up version of this 6 week program where we go even DEEPER to get to the root cause of your midlife woes so you can truly walk through the gateway to your 2nd chapter with your head held high even if your boobs are hanging low.Ā Plus the breathwork is replaced with a custom meditation each week, thereās still thoughtful and reflective downloads, and we improve your movement appetizer to a full blown MEAL.Ā Time to LEVEL UP your 5 pillars!
MODULEĀ 1
Stress 2.0Ā Iām addicted to you, donāt you know that youāre TOXIC (not you, your environment)
OK youāve controlled the controllables and learned to complete your stress cycle.Ā But what hidden environmental stresses could be weighing you down.Ā Plus take some time to figure out What Matters to You Most Now and complete an inventory to see if you are truly living in a way that aligns.
MODULE 2
Sleep 2.0 The Princess and the Pea
Sleep is very individualized. In the first section we looked at general sleep hygiene that applies to just about everyone.Ā But itās time to get personal.Ā How much sleep do you operate best with?Ā And when you donāt get the sleep you need, what areas of your life are affected? This weekās sleep diary should help iron out the details for you.Ā Perfect for those high maintenance sleepers that need everything just so (Iām raising my hand!)
MODULE 3
Pelvic Health 2.0 Letās Create a Sexual Floor Plan
We sorted out bladder and bowel issues last time and talked about vaginal dryness but letās talk about sex (with yourself or a partner).Ā How can you LEVEL UP your pleasure?!Ā Create a sexual floor plan and discover what hallways and trap doors lead you to LUST even if your house is full of dust!
MODULEĀ 4
Nutrition 2.0:Ā EAT the frog (just not between 6 PM and 10 AM)
No not literally, this is just the term for āDo the hardest thing first.āĀ In this section prepare to LEVEL UP your nutrition.Ā Learn the basics of food macros and time restricted eating, frogs optional.
MODULEĀ 5
The time to lift heavy stuff is now.Ā
Weāve worked on clearing your plate and setting down things that are no longer serving you, so now you have room to pick UP some new, heavy shit, lol.Ā Iām referring to weights.Ā No ifs, ands, or buts (well, there might be some butts but in the best possible way. š)
MODULEĀ 6
The low down on menopause hormone therapy
Youāve done the work, the self reflection, the leveling UP.Ā Youāve balanced your 5 pillars of health to the best of your ability but youāre left wonderingā¦.is the best it gets?Ā Do I need some hormone support in the form of medication?Ā Thatās up to you and your doctor BUT consider this your crash course in all things hormone therapy so you can arm yourself with knowledge in preparation for this visit.Ā Plus, how to get the most out of your doctorās appointment!
NICE TO MEET YOU
I'mĀ Carrie Koziol
Hi Iām Carrie, Womenās Health Physical Therapist, Pilates Specialist with a focus on the pelvic floor, and 3rdĀ Age Specialist in Peri/Postmenopause Wellness.
Iām the owner of Carrie Koziol Inc, but perhaps my most important qualification is that I have lived in a female body for over 4 decades.Ā Iāve watched as my once athletic build has softened, plumped, and shifted despite no changes in my movement or fuel strategy.Ā
Iāve abandoned piles of bras that no longer clasp in the back and traded my skinny jeans for elastic waistlines, and for the first time in my life find myself looking in the mirror saying āFor the love of all things holy, WHAT is happening here?āĀ And itās not just my body thatās changing; my brain is changing too.Ā And itās not just that I canāt remember my passwords anymore.Ā When they send me those 6 digit verification codes to get back into my accounts, I challenge myself āItās just 6 numbers, donāt look backā but Iām looking back.Ā A lot.Ā And Iām not just looking back at those codes, Iām looking back at how Iāve lived my life up to this point and promising myself to enter this next chapter with a renewed focus on my own well-being.Ā I needed a roadmap to help me figure out what areas of my life needed fine tuning and when I couldnāt find it, I made it for myself and every other woman who feels she deserves the opportunity to LEVEL UP her health at midlife.
GO ALL-IN!
And here's what women have to say about Powering Through Perimenopause Program!!!
Gain Confidence to Lift Weights
"Everywhere I go on social media it tells me to start lifting heavy.Ā But I have a prolapse and I know I will make it worse if I start lifting heavy weights without building up to it.Ā I worked with Carrie and she led me through the 6 week Powering through Perimenopause strengthening portion and now I have the confidence to start weight lifting using the right skills so I donāt create a bigger problem."
-Jill
The Breathing Techniques Helped withĀ Stress
"I loved all the modules in these programs but the ones I loved the most were the breathwork and meditations.Ā Everyone is telling us to calm down and get rid of stress but no one tells us how.Ā Thank you!"
Ā -Deepa
Take Control of Your Health
"Just wanted to let you know that I saw my doctor today.Ā I think your program really helped me organize my thoughts and figure out what I really needed to help me along in midlife.Ā I even printed out the worksheets and brought them with and she was impressed.Ā Thanks for everything."
Ā -Maria