Workouts curated for women's hormonal well-being.
We blend the best methods of strength training with low intensity cardiovascular exercise.

STRENGTH IN HORMONES WORKOUT PROGRAM

Sign me up!

Our monthly membership workout program for women with
thyroid and hormonal imbalances.

Muscle.

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!

1

Mitochondria.

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.

2

Nervous System.

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. 

3

Functionality.

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!

4

WE DO THIS THROUGH our 4-PART PROVEN FRAMEWORK:

STRENGTH IN HORMONES WORKOUTS

We blend the best methods of strength training with low intensity cardiovascular exercise for women's hormonal health.

start today!

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Warmup
Tempo Back Squat
Tempo Chinups
Circuit: Reverse Hyper, DB Pushup, DB Curl, Knee Raise. Rest :90. Repeat x 4.

Warmup
50:00 Zone 2 at 60 - 70% HRMax
- Hike, Incline Tread or Bike
10:00 Yoga

Warmup
Tempo Bench Press
Tempo Deficit Reverse Lunge
Circuit: Back Extension, DB Row, Evil Wheel, Tricep Pushup

Rest or
50:00 Zone 2 at 60 - 70% HRMax
- Hike, Incline Tread or Bike
10:00 Yoga

Warmup
Tempo Deadlift
Tempo Strict Press
Circuit: DB Row, Hip Thrust, Cuban Press, Garhammer Raise. Rest :90. Repeat x 4.

Warmup
Stack The Blocks Zone 2 Circuit.

a peek inside a full week of sih workouts!

What Our Members are Saying

6 WORKOUTS/WEEK
WORKOUT TRAINING APP WITH EXERCISE DEMOS 
cycle syncing how-to
nutrition for workouts masterclass
pre-workout recipes

$35/month

annual plan

monthly plan

$45/month

pay monthly

pay annually

6 WORKOUTS/WEEK
workout training app with exercise demos
CYCLE SYNCING how-to
NUTRITION FOR WORKOUTS masterclass
PRE-WORKOUT RECIPES

get 3 months free!

Our Membership Options

THE GUARANTEE

Money Back
Guarantee

There’s literally no risk involved, because you’re backed by our 30-day money back guarantee!
Sign up, show proof that you have implemented the program for at least 30 days without any progress and we will refund you every penny.




100%

MONEY BACK
GUARANTEE

Hi, We're Lauren & Joe.
The Husband and Wife Duo behind Strength in Hormones.

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? 

Lauren Papanos, MS, RD, CSSD

Joe Geletko, MA, RSCC, CSCS, USAW

full bio

full bio

How long is the program?

What kind of time commitment are the workouts?

what if i have injuries or am pregnant?

What equipment do i need?

can i see an example of a typical workout before signing up?

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.

How long is this program?

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 kind of time commitment are the workouts?

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 if i have injuries or am pregnant?

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!

what equipment do i need?

In case you were wondering…

Here are the answers to some frequently asked questions

Ready to transform your body inside and out?

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JOIN TODAY!