Week By Week Program

  • 1

    Welcome!

    • WATCH: Welcome Video

    • What is your vision: Please complete and return to [email protected]
  • 2

    Week 1

    • Watch: Week One Introduction

    • Watch: Your Beautiful Self: Your Identity and Values

    • Watch: Sleep Part One

    • Listen and Practice: Sleep Breathing

    • Complete and return weekly: Online Sleep Tracking Spreadsheet

    • Please complete and return: The Four Tendencies Framework: [email protected]
  • 3

    Week 2

    • Watch: Sleep Part Two

    • Watch: Sleep Part Three

    • Protect and Prioritize your Sleep!

    • Watch: Hydration

    • Watch: Hot Flashes

    • Watch: Night Sweats and Hot Flashes at Night

    • Listen: Cooling breath for hot flashes and night sweats

    • Watch: Eating Part One

    • Watch: Eating Part Two: Hunger and Satiety

    • Track: Hunger and Satiety Observations

    • Read: Snacking observations with Zen Master Thich Nhat Han

    • Complete and Return: Are you an Abstainer or a Moderator?

  • 4

    Week 3

    • Watch: Sleep Part Four: Your Sleep Environment

    • Read: An Environment that Encourages Sound Sleep

    • Read: Sleep Debt

    • Watch: Eating Part Three: What to Eat: Plants

    • Watch: Eating Part Four: What to Eat: Meat/Poultry/Fish/Dairy

    • Watch: Eating Part Five: What to Eat Simplified

    • Watch: Alcohol Part One

    • Read: Eating Observations with Zen Master Thich Nhat Han

    • Watch: Exercise and Workouts in Peri//menopause
  • 5

    Week 4

    • The Body's Waste: Let's Talk About Poop

    • Read: Early Morning Elimination

    • Watch: Movement Part One: Movement Snacks

    • Watch and Practice: Movement Snack: Standing shoulder stretch/chest opener A

    • Watch and Practice: Movement Snack Standing stretch/chest opener B

    • Watch and Practice: Movement snack: Seated Spinal Twist

    • Watch: Eating Part Six: What to Avoid and Why

    • Action Step: Take an inventory of your kitchen

    • Watch: Eating Part Seven: What to Choose Less Often

    • Watch: Eating Part Eight: Food Swaps

    • Tracking new choices and food swaps

    • Food Resources
  • 6

    Week 5

    • Watch: Morning Routines Part One

    • Read: Oil Swishing (Pulling) and Sinus Rinsing (Neti Pot)

    • Read: Daily Oil Massage

    • Read: Mindfulness and Meditation Practices

    • Mindfulness Practice: Three Minutes

    • Mindfulness Practice: Five Minutes

    • Watch: Strategies When Eating Away From Home

    • Track: Morning Routines (google docs link) - Excel download below

    • Track Morning Routines (excel download)

  • 7

    Week 6

    • Watch: Sleep Part Five: Evening Routines

    • Read: Evening Oil Massage

    • Watch: Simple Stretches and Restorative Yoga Poses

    • Watch: Evening Practice: 10-20 minutes: Restorative "legs up the wall pose"

    • Watch: Evening Practices: 10 Minutes: Simple yoga stretch pose

    • Watch: Evening Practice: 8 Minutes: Toe Yoga

    • Watch: 3 Minute Evening Mindfulness Practice

    • Watch: 5 Minute Evening Mindfulness

    • Watch: 5 Minute Evening Breath Practice: Alternate Nostril Breathing

    • Listen: Evening Breath Practice: Sleep Breathing

    • Evening Practices: 5 Minute Slow Yoga Sun Salutations.

    • Track: Evening Routines (google docs)

    • Recipe Book

    • Track: Evening Routines (Excel Doc)
  • 8

    Week 7

    • Watch: Personal Care and Makeup Swaps

    • Resource: Personal Care and Makeup Swaps

    • Watch: Alcohol Part Two

    • Yoga Practice Option One: Uplifting Yoga

    • Yoga Practice Option Two: Grounding Yoga

Instructor(s)

Wellness Coach

Marjorie Nass

For two decades, I’ve helped thousands of women successfully navigate perimenopause and menopause and to feel healthy, vibrant, and energized. I’m known as the teacher and coach who helps women radically redefine aging and reclaim their ability to thrive, be healthy, and enjoy their lives to the fullest. I guide women to feel and look amazing; even better than before, and add more life to their years.