We believe in the power of muscle! Muscle not only helps improve blood sugar control (through the hormone insulin), but also supports bone density and metabolism as you age. Our workouts are specially curated to stimulate and strengthen muscle without "bulk." We follow a progressive overload model so that each week you get stronger and fitter!
Mitochondria are everything to your hormonal health. Our workouts support new mitochondria formation and function. This in turn supports hormones like thyroid hormone and progesterone levels and maximizes fat burning. Plus they are designed to prevent the dreaded increased hunger and sugar cravings from exercise.
Your nervous system is intertwined with your endocrine (hormone) system. Workouts are one of the biggest "stressors" to your nervous system. That's why our workouts are carefully crafted to support nervous system balance and optimal recovery to keep you out of fight or flight mode.
Functional to us means workouts that: cross over to everyday life tasks, can be done at home or at a gym and take less than an hour a day. We've done all that and more with SIH! The workouts are administered in our easy to use mobile app that includes exercise demo videos and workout logging!
start today!
I'm a functional medicine Registered Dietitian and hormone specialist for women who want to resolve their symptoms naturally and thrive in their body again. I have over seven years of experience working with women just like you feeling frustrated with nagging symptoms and hormonal chaos.
Yet, I was once too in your very shoes.
I had every hormonal imbalance you could think of, yet no solution from medical providers.
I was at a loss for what to do. But I knew I couldn't live that way forever. I knew what it felt like to feel good and wanted so badly to feel that again. During this time was when I met my now husband, Joe. He worked with my health goals to totally transform my workouts so that I can see better improvements hormonally and physically. These workouts totally changed my life and in 2022 we decided to share them with the world in hopes of helping women just like me!
Joe is an athletic performance coach and has been writing my workouts since 2017! He has degrees in exercise science and several certifications. But the most impressive knowledge he brings to the table is his 10+ years experience working with female athletes and executives. Because of this experience he understands that women can't train the same all 30 days of the month and that their hormonal response to workouts is different than men.
He helped me transform my workout design so that I could support my hormones but also see improvements to fitness and body composition.
We developed these workouts together to provide you the perfect blend of strength training and low intensity cardiovascular exercise to support your hormonal well-being.
See you on the other side?
How Long Is The Program?
This is a month-to-month program. You can join for one month at a time with our monthly plan or join for the year with our annual membership plan. Both options include six workouts per week that progress each month.
What Kind Of Time Commitment Are The Workouts?
There are six workouts per week but we recommend trying to complete at least 2. Each workout takes between 40 - 60 minutes but can be modified if needed.
What If I Have Injuries Or Am Pregnant?
Not a problem at all, we have many women inside SIH with exercise modification needs. Each exercise includes alternative options. If you need something you can't find inside of the workouts, you can always ask on our community board and we are happy to help!
What Equipment Do I Need?
We recommend having access to bands, dumbbells and one piece of cardio equipment. However, more advanced lifters will benefit from access to a barbell and kettlebells as well!
Can I See An Example Of A Typical Workout Before Signing Up?
Yes, see above for an example outline! Once enrolled you will be granted access to the full program in our mobile app. Here there will be full descriptions of each exercise, workout demo videos and substitution options for each exercise!
