THRIVING THROUGH PERIMENOPAUSE & BEYOND

YOUR 4 WEEK PATH TO FEELING LIKE YOURSELF AGAIN

If you’ve been feeling off — the energy dips, the sleepless nights, the “what happened to my body?” moments — you’re not alone.

This 4-week program is designed to help you take back control with expert coaching, smart training, and real-world habits that make your symptoms feel better, not worse.

Through strength training, science-backed education, and personalized accountability, you’ll finally have a plan that works with your body — not against it.

NO CATCH. JUST CLARITY.

THE DEETS

2 Small Group Personal Training Sessions each Week at Stoked Athletics
Focused on strength, stability, and confidence — workouts tailored for women in perimenopause and menopause.

Weekly Education & Group Discussion with Dr. Katie Rowan
Learn how hormones shift and how to fuel, train, and recover in a way that supports long-term energy, metabolism, and mental clarity.

Accountability + Progress Tracking
Stay consistent and on track with weekly coach check-ins and your habit tracker. You’ll log sleep, workouts, mindfulness, nutrition, energy, and mood — while your Stoked coach helps you interpret the data and make small, meaningful adjustments that actually move the needle.

THE RESULTS

You’ll feel the shift — better sleep, clearer focus, and the confidence that you’re finally on the right path.

Energy steadies, strength builds, and your daily habits start feeling automatic.

You’ll leave stronger, more balanced, and equipped to keep thriving through every stage of life.

THE PROOF

At 57, Roberta has more energy, more confidence, and a community that makes her want to show up.

Jonna found a way to fit fitness into her day no matter how busy life gets.

Dawn discovered the deep care and knowledge of Stoked's coaches through their willingness to adjust movements to her ability.

Bonus Stuff

A COACH, A DOCTOR AND COMMUNITY IN YOUR CORNER:

Weekly check-ins, group sessions with Dr. Katie, and coaches who actually know your name.
You’ll never feel like you’re figuring it out alone — because you’re not.

ZERO GUESSWORK WITH FOOD:

Get simple, sustainable nutrition guidelines created in collaboration with Dr. Rowan — no restriction, no gimmicks.
Just real meals that help you feel better and stay consistent.

DATA YOU CAN SEE:

Your custom habit tracker makes progress visible — from sleep and steps to energy and mood.

CONVENIENTLY LOCATED ON ROUTE 109, ONLY 3 MINUTES SOUTH OF SUNRISE HIGHWAY

Working out at the gym may not be easy. But getting there shouldn't be hard. Stoked Athletics is located and easily accessible from all of Long Island.

SEND WORD: mike@stokedathletics.com

HOLLA: 631-503-2099

PULL UP: 344 Little East Neck Road, West Babylon, NY, 11704