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 you’re nodding your head yes and over the age of 35, you’re 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 I’ve designed a program to act as a map so you can do a little course correction at the midpoint of your life.
Show Me The Map!
Feeling “off” lately? Your body is like a house resting on 5 pillars of health. 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!Don’t I just need to get on some hormones?
Maybe!!! But you cannot supplement or medicate away poor lifestyle choices. And if you’ve convinced yourself that the life stressors you so expertly stuffed down deep are there to stay, I’m here to tell you they are posed to become the boogie man under your bed if you don’t 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. And that’s what you’ll learn in this program.
Are Perimenonpause and Menopause all doom and gloom?
Heavens NO!!! Most of us will live more than a third of our lives after menopause. Think of perimenopause as the software update that leads to the upgrade! But this is true only for those of us willing to pause and hear the messages in the mess. This course helps you do exactly that!
Will all of us struggle with this transition?
NOPE! Some people sail right through with hardly any symptoms. And that’s my wish for you. I think it’s easier to have a smooth experience with knowledge and intentional practices like the ones you’ll learn in these modules.
There’s lots of self-proclaimed “experts” on social media. Why should we trust you?
Trust has to be earned so that’s why I recommend everyone starts with my Google reviews (link to google reviews) But don’t stop there. Always check someone’s credentials. In addition to being a Women’s Health Physical Therapist where I treated a female-only population in the clinic for over 10 years, I’ve also owned a business for more than 10 years where I design pelvic floor fitness programs for people from puberty to perimenopause (and beyond). I’m 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. But most importantly, I have lived in a female body for over 47 years and I’m ready to lead the generation that needs to change the conversation. Menopause is not the time of life where we shrivel up and lose our significance but rather it’s the time of life when we are given gifts to become the most authentic and powerful versions of ourselves that we could ever be!
WHAT’S 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 “appetizer”, 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
Let’s strip away the “noise” and get back to the basics. I’ll define these midlife terms in a way that makes sense to our overloaded brains. Plus I’ll walk you through a checklist of 9 symptoms and if you say yes to 3 or more, welcome to the perimenopausal club….come on in, the water’s warm (and so are most of us!😅)
MODULE 2
Stress
It’s here to stay and not all stress is bad. Rather than try to eliminate all stress (teach me your ways, oh wise one), I’ll help you control the controllables and learn ways to complete the stress cycle. Plus take a cold hard look at everything that’s 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!)
I’m getting REAL about all things below the belt. Vaginal dryness, urinary incontinence, bladder and bowel habits. No topic is off limits. Let’s take a tour of your vulva…well, not yours but a vulva so I can introduce you to your lady bits and how they’re supposed to work. While some changes are to be expected as we age, NOW is the time to get any issues in check because I don’t 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. We mistakenly think foreplay is what happens 5 minutes before the “deed” but it actually starts at the end of the last orgasm. Likewise, a good night of sleep starts the minute you wake up from the previous night’s sleep. Learn the hallmark factors that need to be present throughout the day to help reverse engineer those Zzzz’s and then yes there are a few pointers for the 5 minutes before your head hits the pillow.
MODULE 5
Nutrition, You are What You Eat (and what you ate just ate)
This is a judgment-free zone. I’m typing this after just inhaling something from the fast food drive-thru. No apologies, no shame. But….convenience is killing us folks and it’s time to get more intentional about what we choose to fuel our bodies with. 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. Learn the inflammatory foods to avoid and the anti-inflammatory foods we should be flocking towards.
MODULE 6
Move your body, Baby!
We all have a different appetite for movement. But you only get one body to live in and midlife is a great time to do a little redecorating. Your muscles and bones are literally depending on it. Exercise is not about punishing your body for last night’s 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). Let’s get moving!!!!
Wait, there’s more!!!
I’ve gotten such positive feedback from women who completed this 6 week program and they are HUNGRY for more! 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. Plus the breathwork is replaced with a custom meditation each week, there’s still thoughtful and reflective downloads, and we improve your movement appetizer to a full blown MEAL. Time to LEVEL UP your 5 pillars!
MODULE 1
Stress 2.0 I’m addicted to you, don’t know that you’re TOXIC (not you, your environment)
OK you’ve controlled the controllables and learned to complete your stress cycle. But what hidden environmental stresses could be weighing you down. 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. But it’s time to get personal. How much sleep do you operate best with? And when you don’t get the sleep you need, what areas of your life are affected? This week’s sleep diary should help iron out the details for you. Perfect for those high maintenance sleepers that need everything just so (I’m raising my hand!)
MODULE 3
Pelvic Health 2.0 Let’s Create a Sexual Floor Plan
We sorted out bladder and bowel issues last time and talked about vaginal dryness but let’s talk about sex (with yourself or a partner). How can you LEVEL UP your pleasure?! Create a sexual floor plan and discover what hallways and trap doors lead you to LUST even if your house is full of dust!
MODULE 4
Nutrition 2.0: EAT the frog (just not between 6 PM and 10 AM)
No not literally, this is just the term for “Do the hardest thing first.” In this section prepare to LEVEL UP your nutrition. Learn the basics of food macros and time restricted eating, frogs optional.
MODULE 5
The time to lift heavy SH!T is now.
We’ve 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. I’m referring to weights. No ifs, ands, or buts (well, there might be some butts but in the best possible way. 😉)
MODULE 6
The low down on menopause hormone therapy
You’ve done the work, the self reflection, the leveling UP. You’ve balanced your 5 pillars of health to the best of your ability but you’re left wondering….is the best it gets? Do I need some hormone support in the form of medication? That’s 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. Plus, how to get the most out of your doctor’s appointment!
NICE TO MEET YOU
I'm Carrie Koziol
Hi I’m Carrie, Women’s Health Physical Therapist, Pilates Specialist with a focus on the pelvic floor, and 3rd Age Specialist in Peri/Postmenopause Wellness.
I’m 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. I’ve watched as my once athletic build has softened, plumped, and shifted despite no changes in my movement or fuel strategy.
I’ve 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 “For the love of all things holy, WHAT is happening here?” And it’s not just my body that’s changing; my brain is changing too. And it’s not just that I can’t remember my passwords anymore. When they send me those 6 digit verification codes to get back into my accounts, I challenge myself “It’s just 6 numbers, don’t look back” but I’m looking back. A lot. And I’m not just looking back at those codes, I’m looking back at how I’ve lived my life up to this point and promising myself to enter this next chapter with a renewed focus on my own well-being. I needed a roadmap to help me figure out what areas of my life needed fine tuning and when I couldn’t 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!!!
Great For First Time Mom
"It was great to have a series of exercises to do safely that will help with the pregnancy and delivery, but also the content and discussions I found very helpful, especially being a first time mom. This is a great concept with the combination of exercise and information and I thought it was terrific. Thank you for all the help over the past couple of weeks. I am so glad I attended this series and hope to come again after the baby."
-Audra, Prenatal Pilates Student
The Breathing Techniques Helped with Contractions
"I wanted to let you know that my daughter was born last night at 9:41pm. I could not believe how quickly labor went! I came in at 2 1/2 cm around 5:30pm. I tried to get epidural at 8cm around 9:20 thinking it would still be an hour or so. By the time the anesthesiologist started getting it set up I was getting the urge to push. I started pushing and it only took 3 contractions and she was out! .... the breathing techniques were what got me through the contractions. I was amazed that I was able to stay in control. I can't thank you enough for everything we learned in Prenatal Pilates!!!"
-Kristen, Prenatal Pilates Student
Streamlined The Approach To Motherhood
“Your class allowed me to streamline my approach and perspective to the entire motherhood process and I was able to tune out all of the E True Hollywood horror stories fellow moms like to tell expecting mothers. All of the education and tips you armed us with helped me in having a stress-free and complication-free delivery. Thank you!!! Thank you again for such a great experience. I will recommend your class to any expecting mommy."
-Latonzia, Prenatal Pilates Student
Strategies Helped Me Be Stronger Through Labor
"I've been doing really well after this pregnancy--probably the best I've ever been post-partum. I think a lot of it has to do with how in shape I was this time around... I think that the strategies that you talked about regarding labor really helped me. I didn't hardly tear this time, and feel that I pushed correctly for the first time. And I was bouncing around feeling great only days after. I think it really makes a difference to understand your body and how it works."
-Sara, Postnatal Pilates Student
Became More Aware of My Form and Confident In My Body
"Thank you for bringing your knowledge and class out here to us! I'm so grateful that we were able to run the class (Postnatal Pilates). I feel so much better after just six weeks and I really feel like I can keep the momentum going. Your teaching style and way of explaining not only how to do each exercise, but the why, was so awesome. I am so much more aware of my form and confident I can avoid future injury. Thank you!!! I will definitely be spreading the word about your awesome class."
-Jessica, Postnatal Pilates Student
Every New Mom Needs These Classes
"Every new mom should know about Carrie’s class! After having my baby, I tried jogging and ended up frustrated and in pain. After completing Carrie’s postnatal class, I feel stronger and more confident to start exercising now that my core is awake! Carrie was personal and professional and did an excellent job of tailoring her program to help me reach my goals."
-Leena, Postnatal Pilates Student
And here's what medical professionals, fitness coaches, midwives and doulas, and other physical therapists have to say about the Prenatal & Postnatal Pilates Programs!!!
"Carrie is an inspirational and knowledgeable instructor. She has a thorough knowledge of the recovery needs of a postnatal body, and teaches women how to protect, heal, and recover their bodies after childbirth. The structure of the class was lovely; I really enjoyed the discussion/education time before doing the Pilates. Carrie puts such an effort into helping women transition into motherhood with their whole lives, not just their physical recovery. This is a class (Postnatal Pilates) EVERY woman should take after giving birth and I'm so glad I found it."
- Katie, RN (Labor and Delivery), IBCLC (Lactation Consultant), CCE (Certified Childbirth Educator)
“Carrie’s programs are a great bridge for women after they’ve been discharged from PT but aren’t quite ready for community-based exercise programs. It’s also a nice alternative for women with limited insurance coverage for PT services. Her in depth understanding of anatomy and ability to identify clients that need to be referred to PT make her an invaluable resource to our community. Now that her programs can be completed online, I’m sure many more women will be able to participate.”
- Kendra Erven, PT, DPT, WCS, BCB-PMD
“My office has been referring patients to Carrie’s programs for over 5 years. With her background as a Women’s Health Physical Therapist, I have confidence that she is taking good care of the women we send, and they all return with rave reviews. I’m thrilled that she is making her programs more accessible by offering them online."
- Dr. Steven Daube, DO, OBGYN
“We include information about Carrie’s classes in our Prenatal folders that are handed out to all of our patients. We have confidence that she is taking care of our patients and love the idea that women can now get the same benefits in an online program they can complete from home.”
-Dr. Julie Jensen, MD, OBGYN
“I took Carrie’s Prenatal Pilates class when I was pregnant with my 4th child. These classes are so much more than an exercise class. The things Carrie teaches are the things nobody teaches you about. I recommend this class to all of my doula clients.”
-Nicki Worden, Birth Doula
“Many of my patients have taken one of Carrie’s programs and have positive things to say about their experience. If women are looking for a prenatal or postpartum exercise instruction, we would recommend her classes. They are even conveniently offered online now too.”
- Dr. John Carrol, MD, OBGYN
