Free preview
Week 1 · Lower Body
Hip Thrust — proper setup
For women in perimenopause & menopauseYou're not too late.
You're not too late.
You're right on time.
A 12-week strength, nutrition, and recovery system designed for the body you have today — not the one you had at 25.
- Weeks
- 12
- Days / wk
- 5–6
- Built for
- 40+
Lauren Rouwet
NASM Women's Fitness Specialist · Founder
NASM Women's Fitness Specialist
Built for perimenopause + menopause
12-week structured method
Strength without punishment
Hormone-smart programming
Private domain-locked library
16+ years in nutrition + fitness
Designed for the body you have today
NASM Women's Fitness Specialist
Built for perimenopause + menopause
12-week structured method
Strength without punishment
Hormone-smart programming
Private domain-locked library
16+ years in nutrition + fitness
Designed for the body you have today
NASM Women's Fitness Specialist
Built for perimenopause + menopause
12-week structured method
Strength without punishment
Hormone-smart programming
Private domain-locked library
16+ years in nutrition + fitness
Designed for the body you have today
If this sounds familiar
What used to work for your body, just doesn't anymore.
Perimenopause changes the rules. The plan that got you here will not get you through. You don't need to do more — you need a better plan.
- 01
Workouts that used to work, don't
Long sessions leave you exhausted instead of energized. Soreness drags on for days.
- 02
Belly fat that won't budge
You're eating less, training more — and your body is moving in the opposite direction.
- 03
3 AM wake-ups and afternoon crashes
Sleep is broken. Energy is volatile. Anxiety shows up out of nowhere.
- 04
The brain fog is real
Focus, memory, the words you used to find easily — all feel a half-step off.
The Power Pause Method™
Five pillars. One method.
Not a workout app. A complete system that supports the way your body wants to be trained, fed, and recovered in midlife.
Pillar
Movement
“Train with your hormones — not against them.”
Strength training, mobility, and intentional movement designed to support your hormones, metabolism, bone health, and longevity — without destroying your nervous system.
In practice
5–6 sessions per week · 20–45 min
Inside the method
Pillar
Nutrition
“Fuel the body you have today.”
High-quality protein, fiber, healthy fats, and nutrient-dense foods that support energy, muscle, digestion, and hormone health. Done-for-you plans, not a calorie cage.
In practice
Anti-inflammatory weekly plans · protein floor on every meal
Inside the method
Pillar
Recovery
“Healing doesn't happen in the grind.”
Sleep, stress reduction, nervous system regulation, breathwork, and recovery practices that let your body feel safe enough to thrive.
In practice
Breathwork daily · two active rest days per week
Inside the method
Pillar
Mindset
“Strength without punishment.”
Midlife is an emotional transition too. Rebuild confidence, reconnect with yourself, and shift away from punishment-based wellness.
In practice
Weekly journal prompts · identity + habit integration
Inside the method
Pillar
Support
“You don't have to figure this out alone.”
Practical tools, real-life strategies, guidance, accountability, and a community of women who understand exactly what you're going through.
In practice
Group coaching calls · private member community
Inside the method
12/1
weeks
structured program
5/2
pillars
movement · nutrition · recovery · mindset · support
1/3
method
for women in perimenopause + menopause
Lauren · founder
“Women are not broken. They are not failing. Their bodies are communicating.This project is about learning how to listen.”
Take a look inside
A peek at the program. The full library opens after you join.
Sample recipe
Anti-inflammatory · 28g protein
Hormone-Smart Breakfast Bowl
Greek yogurt, seasonal berries, hemp + flax, raw almonds, a drizzle of raw honey. 6 minutes, every morning.
See full recipe library →Choose your level
One method. Three ways in.
Try the program for a week. Or step into the full 12-week transformation with the level of support that fits your life.
Start here · free
Entry offer
Free Trial Week
A 7-day taste of the method — no card required.
Freefor 7 days
Best for: Women who want to feel the program before committing. No payment, just email + start.
- Upper body, lower body, and full body workouts
- A light yoga / mobility recovery day
- Sample meal plan for the week
- Daily journal prompts
- Instant access — no credit card needed
Most popular
Program
Power Pause Method™
A comprehensive 12-week strength and lifestyle coaching program designed specifically for women navigating perimenopause and menopause.
Instead of guessing what your body needs, you'll follow a proven system that supports hormones, builds lean muscle, improves energy, and creates sustainable habits.
$3,497or 3 × $1,249
Best for: Women who want expert coaching, community, and a proven roadmap without needing private coaching.
- Daily strength, mobility, cardio and recovery programming
- Complete hormone-supportive nutrition system
- Recipe library and meal planning tools
- Weekly mindset coaching and guided journal exercises
- Two live group coaching calls each week
- Group exercise form reviews
- Private community with accountability and support
$3,747 total on the payment plan
Highest touch
Program
Power Pause Elite™
A premium coaching experience for women who want personalized guidance, increased accountability, and direct access throughout their transformation.
$4,997or 4 × $1,249
Best for: Women who want personalized coaching, faster progress, and a higher level of accountability throughout their transformation.
- Everything included in the Power Pause Method™
- Three private coaching sessionsInitial Strategy SessionMidpoint Progress ReviewFinal Success & Sustainability Session
- Personalized nutrition optimization and macro review
- Kitchen Audit Guide and hormone-friendly recipe collection
- Unlimited exercise form checks with individualized feedback
- Priority messaging support Monday through Friday
- Personalized accountability and coaching adjustments
- Lifetime access to all future program updates
14-day money-back guarantee on the Method and Elite · Trial credits forward
Women in the work
Real strength. Real lives. Real change.
Stories from women inside the program. Different ages, different starting points — same shift in how they feel inside their bodies.
“I'd given up on feeling like myself again. Twelve weeks in, my sleep is back, my energy is steady, and I'm stronger than I was at 35. The program met me where I was — no shame, no extremes.”
I've done every program. This is the first one designed for the body I actually have. Lauren explains the why — and the workouts finally make sense for where I am.
The mindset work is what surprised me. I came for the workouts and stayed for the way I started talking to myself. I am stronger, leaner, and so much kinder to my body.
Meet Lauren
I built the program I wish I had at 40.
I'm a 45-year-old mom, NASM Women's Fitness Specialist, and a woman who knows what it feels like to suddenly stop recognizing your own body.
In my 40s the workouts that used to work left me exhausted. Sleep broke. Anxiety arrived. The foods that had always been "healthy" no longer supported me. So I did what I've always done — I learned. Hormones, metabolism, nervous system regulation, strength training for midlife.
Today I'm the strongest, healthiest, and most grounded I've ever been. The Power Pause Project is how I help other women get here — without extremes, without shame, without the "bounce back" culture.
Questions answered
What women ask before they begin.
I haven't trained in years. Will this work for me?
Yes. Every workout has a modified path — same exercise, lower intensity — so you can start where you are and progress as you go. The program is built around the body you have today, not the body you had at 25.
I'm post-menopause, not perimenopause. Is this still for me?
Absolutely. The hormonal shifts of perimenopause and menopause overlap in the changes they ask of your training, nutrition, and recovery. The method is designed to support women across both phases.
Can I do this from home, or do I need a gym?
Home or gym. Workouts require dumbbells and a mat as a baseline. Equipment swaps are demonstrated in every video.
How much time per day do I need?
20 to 45 minutes, 5–6 days a week. The program is structured so you're never guessing — you press play and follow along.
What does the trial actually include?
Seven days of full platform access — upper body, lower body, and full-body workouts plus a light yoga/recovery day and a sample meal plan. No credit card needed; just email signup.
What's your refund policy?
A 14-day money-back guarantee on the Power Pause Method and Elite. The trial is free, so no refund applies — you simply lose access after day 7 unless you upgrade.
Are payment plans available?
Yes. The Power Pause Method can be split into 3 payments of $1,249, and Elite into 4 payments of $1,249. Plans are billed automatically through Stripe. Paying over time costs a little more than paying in full, and the total is shown before you check out.
Will I have direct access to Lauren?
Inside the Power Pause Method: two live group coaching calls every week plus group form reviews. Inside Elite: three private coaching sessions, unlimited 1-on-1 form checks, and priority messaging Monday through Friday.
14-day money-back guarantee
Inside the Power Pause Method and Elite — try the full system, request a refund within 14 days if it isn't right.
Free 7-day trial — no card required
Sign up with email and start training today. No commitment, no upfront payment.
Built by a certified specialist
NASM Women's Fitness Specialist with 16+ years in the industry and decades in the field.
Private domain-locked video library
Workouts streamed inside your member dashboard. No YouTube. No public links.
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.