Pressing Play During the Pause
Thrive during menopause!
Maximize bone, tendon, joint, heart, & pelvic health so you can stay in the game!
12 Weeks. 14 Sessions. 3 Goals Met.
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Results from prior clients:
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Improved endurance and VO2 Max
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No more leaking urine!
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Less pain
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Less vaginal heaviness with exercise
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Improved bone density in the hip
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Improved bone density in the low back
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Decreased visceral fat
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Continued rounds of golf, pickleball, tennis, gym, group exercise classes, hiking, running...
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How it Works
​​You pick 3 goals
I help you meet them
12 Sessions in 12 Weeks​​
Don't let the menopause transition or post-menopause experience hold you back from your active lifestyle!
Musculoskeletal Evaluation Day
Individualized evaluation (1.5 hours)
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Goals
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Favorite exercises/activities
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Resting Metabolic Rate assessment
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10 point exam call for details
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Movement analysis in your sport
Cardiovascular Evaluation Day
VO2 Max and CO2 Analysis (1 hour)
- learn the most important biometric for decreasing all causes of mortality...and how to improve it.
- find your anaerobic threshold...and how to improve it for better endurance and energy
- relax in recovery boots...you deserve it!
Weeks 2-4
Foundation
Building
What you get​
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Exercise prescription
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Technique check
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Manual therapy, massage, & cupping as needed to keep you on target
Learn to isolate. Learn to coordinate.
Understand foundational movement & breathing patterns.
Old injury? Learn modifications so you can stay active while building a solid foundation for more challenging exercises, activities, and sports.
2 sessions/wk for 3 wks
Weeks 5-8
Strength Building
Safely progress strength.
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Feel confident with correct technique
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This month the focus is on progressing you to a home workout for long-term participation
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Creative modifications so you can still target the areas you need to strengthen without hurting a joint if you have prior injuries
We keep you motivated and accountable
1 Session per week
Weeks 9-12
Sport Specific Implementation
Sport specific strength, timing, and power
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You have the foundation and the strength. Now we get to have fun with coordinating your new skills into your sport.
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Introduction to plyometrics (jumping exercises): a key to bone health. Creative modifications if you are not a candidate for jumping.
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Sport-specific drills
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***We encourage continued participation in your sport throughout the entire 12 weeks for most chronic conditions. After the initial evaluation, we will discuss sport participation recommendations with you.
1 session every other week
Pressing Play
During the 'Pause
Details
COVA Human Performance Lab
This 12 Session, 12 Week Program is designed to help active women stay active throughout peri and post menopause. The program has a special focus on improving bone mineral density, decreasing visceral fat, decreasing injuries to muscles/tendons/joints, decreasing common pelvic floor symptoms including leaking urine and vaginal heaviness due to pelvic organ prolapse. All of this to optimize your sport participation!
How it works:
You pick 3 goals, we help you meet them in 12 weeks!
Common goals:
- increase bone mineral density at hip*
- increase bone mineral density at low back*
- decrease visceral fat*
- decrease pain at one joint
- stop leaking urine
- stop symptoms of pelvic organ prolapse
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Price
$1,795 ($55 Savings)
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Includes one, 90-min Complete Evaluation with goal setting
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Includes one,
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Includes eleven, 55-min follow-up sessions.
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All sessions are led by an expert physical therapist with specialty training in Women's Health throughout the menopause era.
*We encourage DEXA scans before and after your program so you can see results! Bone mineral density (BMD) changes take 6 months to appear on the DEXA scan. If BMD changes are your goal, we recommend continuing the exercises that you mastered from our program for 6 months, then complete the follow-up DEXA examination. DEXA scans not included in this package. Call us for preferred DEXA scan locations!
