The Power
Pause Method.
One method. Four ways in. A 12-week system built for women navigating perimenopause and menopause — with the level of support that fits your life.
Four streams of support, woven into one method.
- Stream 01Workouts
Daily, hormone-smart programming.
- 5–6 sessions per week, 20–45 minutes
- Strength, mobility, low-impact cardio, recovery
- Modified path on every move
- Video for every session — press play, follow along
- Stream 02Nutrition
Done-for-you, not done-to-you.
- Weekly anti-inflammatory meal plans
- Recipe library — protein floor on every meal
- Macro framework adjustable to your body
- Printable PDFs + browser viewer
- Stream 03Coaching
Real humans, real cadence.
- 2× weekly group calls (Core +)
- Mid-program 1-on-1 (VIP +)
- Two private sessions + priority text (Elite)
- Daily motivational texts
- Stream 04Mindset
The work behind the work.
- Weekly journal prompts
- Identity + habit integration
- Nervous system regulation tools
- Stress + craving frameworks
You won't guess what to do next.
Open the dashboard, press play, follow along. Every day is mapped — including the rest days, because recovery is part of the work.
- MonDay 1
Full-body strength
35 min
- TueDay 2
Mobility + low-impact cardio
25 min
- WedDay 3
Glute + posterior chain focus
30 min
- ThuDay 4
Active rest — walk + foam roll
20 min
- FriDay 5
Drop sets — strength
30 min
- SatDay 6
Heavier lift OR HIIT
40 min
- SunDay 7
Recovery + meal prep
—
A program with a beginning, a middle, and a finish line.
No random workouts. Every week builds on the last — with daily videos, structured nutrition, and live coaching.
- Weeks 1–4
Reset & Activate
Restore baseline. Establish movement patterns, daily protein, and a recovery rhythm your nervous system can trust.
Inside the phase
- Full-body strength foundation
- Anti-inflammatory meal plan
- Breathwork + mobility daily
- Weeks 5–8
Build & Strengthen
Progressive overload designed for the perimenopausal body. Targeted glutes, shoulders, and posterior chain.
Inside the phase
- Drop sets and progressive lifts
- Macros refined for body composition
- Group coaching deep dives
- Weeks 9–12
Refine & Integrate
Lock in the version of yourself you have built. Sustainable patterns, sharper energy, a plan you can carry forward.
Inside the phase
- Strength benchmarks
- Long-term nutrition framework
- Habit + mindset integration
Same method. Four levels of support.
Program
Free Trial Week
$0
Program
Free Trial Week
$0
- Daily workouts (strength, cardio, mobility)Sample
- Done-for-you nutrition plan + recipesSample
Program
Core
$2,997· 3× $999
Program
Core
$2,997· 3× $999
- 12-week structured curriculum
- Daily workouts (strength, cardio, mobility)
- Done-for-you nutrition plan + recipes
- 2× weekly group coaching calls
- Daily motivational texts
Most popular
VIP
$3,997· 3× $1,333
Most popular
VIP
$3,997· 3× $1,333
- 12-week structured curriculum
- Daily workouts (strength, cardio, mobility)
- Done-for-you nutrition plan + recipes
- 2× weekly group coaching calls
- Daily motivational texts
- Mid-program 1-on-1 session45 min
- Personalized macro review
- Kitchen Audit PDF + recipe pack
Program
Elite
$4,997· 4× $1,249
Program
Elite
$4,997· 4× $1,249
- 12-week structured curriculum
- Daily workouts (strength, cardio, mobility)
- Done-for-you nutrition plan + recipes
- 2× weekly group coaching calls
- Daily motivational texts
- Mid-program 1-on-1 session
- Personalized macro review
- Kitchen Audit PDF + recipe pack
- Private 1-on-1 sessionsStart + finish
- Priority text access (Mon–Fri)
- Supplement starter kit
- Lifetime access to future programs
14-day money-back guarantee on Core, VIP, and Elite · Trial credits forward
Pay in full
Single charge today via Stripe. Credit card, Apple Pay, or Google Pay.
3× or 4× monthly
Available on Core, VIP, and Elite. Automated through Stripe. No interest.
14-day money-back
On all paid programs. Full refund, no pro-rating. Trial credits forward.
The questions women ask at the checkout page.
Can I switch tiers after I start?
Yes. Move up to VIP or Elite any time during your 12 weeks — we credit what you've already paid and bill only the difference. Down-tiering after 14 days isn't available.
How long do I have access to the program?
Core and VIP members keep access for 12 months from their start date. Elite members have lifetime access — including every future program released during the platform's lifetime (7 years guaranteed in writing).
What happens if a payment fails on an installment plan?
Stripe automatically retries 3 times over 7 days. If all retries fail, your access pauses and you'll get a dunning email with a 14-day grace window. Once payment clears, access resumes instantly.
Do I need a gym membership?
No. The full program runs at home with dumbbells and a mat. Equipment swaps are demonstrated in every video for women who prefer the gym.
What if I miss a week?
The program is built for real life. Pick up where you left off — every workout is filmed, the meal plans don't expire, and the coaching calls are recorded.
Is there a community component?
Core, VIP, and Elite members get access to a private group for daily accountability. It's quiet, kind, and active — moderated by Lauren and existing members.
You don't need to do more. You need a better plan.
Twelve weeks from today, you could be stronger, steadier, and more in control of your body than you have been in years. Try the first week free — no card required.