Whatever stage of menopause you’re in (pre, peri, or post) we invite you to pause, replenish, and rediscover your strength.

Sign up before Thanksgiving for our early bird special and receive $100 discount! 

Registration via Eventbrite, or reach out directly to Monique for additional registration options.

PROGRAM OVERVIEW

This 30-day integrative group coaching program is designed to guide women through the physical, emotional, and energetic shifts of perimenopause, menopause, and postmenopause. Blending functional nutrition, culinary wellness, emotional resilience practices, and holistic education, Pause and Replenish creates a transformative experience that nurtures every facet of your midlife evolution.

From Foggy to Focused! The 30-day Menopause Program overview:

• Educational Modules + PDF Guides with pre- & post-questionnaires
• Weekly Menopause Theme and  Topic Discussion
• Mind-Body Practices (somatic and vagus nerve dysregulation)
• Strength training
• Symptom & Nutrition Tracking
• Meal Plans & Recipes
• Optional Supplement Guidance
• Private Facebook group page

Plus the following Live Zoom calls (all calls are recorded so you can playback at your ease):

• Kick-off Call: Friday, January 2nd @ 12-1 pm CT
  • •      Setting yourself up for success with all the program basics, dates, guidebook, and how to get our month together started.
  • Group Check-ins: Saturdays, January 10th, 17th, 24th @ 10-11  am CT
    •     A live call to deliver new information, dissect learnings from the past week, and a great time to ask questions live.
  • Strength Secrets with Sue: Monday, January 5th @ 7:30-8 pm CT
    •     Understanding the importance of weight training.
  • In the Kitchen with Monique: Monday, January 12th @ 7:30-8 pm CT
    •      Protein secrets to boost muscles and three easy, quick breakfast protein recipes.
  • Longevity Movement with Monique: Monday, January 19th @ 7:30-8 pm CT
    •      Beyond strength, how do we keep our fascia supple and the body moving freely.
  • Bring a Friend Webinar: Monday, January 26th@ 7:30-8:15 pm CT
    •      Is there someone in your life who doesn’t understand what you’re going through? A husband, boyfriend, brother, coworker, sister, mother, daughter or friend? Let’s help them understand how to help you!
  • Wrap Up Call: Saturday, January 31st, 10-11 am CT
    •     Final wrap-up and where do we go from here.

Weekly Themes

WEEK 1: Meet Your Midlife Body

• Theme: Hormone Literacy & Lifestyle Foundations
• Focus: Awareness, education, and laying your personal groundwork

WEEK 2: Fire & Fog

• Theme: Mood, Sleep, Brain Function & Stress
• Focus: Nervous system regulation, emotional support, sleep hygiene

WEEK 3: Metabolism & Magic

• Theme: Weight, Digestion, and Energy
• Focus: Metabolic shifts, liver detox pathways, hormone disrupters, digestive support

WEEK 4: Magnetism & Mojo

• Theme: Libido, Skin, Confidence & Feminine Energy
• Focus: Embracing midlife radiance and post-menopause vitality

Fast Facts About Menopause

75% of women experience hot flashes

77% of postmenopausal women experience low sex drive

87% of women have changes in body composistion or weight gain

82% of women experience memory issues

Symptoms 

Did you know there are nearly 100 symptoms associated with menopause? This program targets all the common menopause (+ peri & post) symptoms, including Physiological and Emotional Symptoms, and shines light on the lesser-known symptoms as well.

• Hot flashes & night sweats
• Cognitive changes (memory, brain fog)
• Sleep disturbances & insomnia
• Mood swings (anxiety, irritability, rage, depression)
• Increased stress levels
• Digestive issues (acid reflux, food sensitivities)
• Joint and muscle pain
• Increased visceral fat & metabolic changes
• Anger
• Tinnitus, dizziness, heart palpitations, a drop in libido, burning mouth, indigestion, and so many other lesser-known symptoms.

Menopause can turn down the switch on your body’s appetite control center, while an increase in abdominal fat also affects hormones that control hunger and fullness.

Our culinary component will address Foundational, Nutritional & Dietary Challenges:

• Simplifying balanced nutrition
• Managing food sensitivities
• Rewriting negative food stories
• Exploring dietary shifts

Reduced estrogen during menopause leads to a decrease in metabolism- causing women to burn about 250-350 fewer calories per day.

AND more!

• We’ll debunk nutrition myths, black box warnings, and clarify supplement facts. 
• Strengthen your emotional resilience
• Learn unexpected stress management techniques
• Weekly accountability check-ins
• Receive Consistency Trackers, Food Journals, and Symptom Trackers.

The Key Pillars of this program:

• • Expert menopause coaching
  • Professional nutritional guidance
  • Culinary and lifestyle skills
  • Mind-body connection & movement
  • Community support and accountability

1 in 2 women  will develop osteoporosis post menopause!

FAQ’s

How much time do I need to commit?

We recommend planning on a minimum of 2 hours per week. The more time you spend, the more you will get out of the program. Remember, this program will equip you with the skills and tools to manage menopause for the next decade (or more)!

Can I do this with a friend?

Yes! We recommend gathering a few gal pals; support makes us stronger!

Is this a detox?

Not exactly. There is a meal guide, and depending on how you choose to implement it, you may feel some initial effects as you shake off old eating habits, especially after the holidays.

1 in 2 women will experience mood changes.

Who are the experts running this Pause and Replenish Program?

Monique Costello, Functional Wellness Coach and Chef, Reiki Master Teacher, and Longevity Movement Guide

After years of a debilitating breakdown of her body, including chronic back pain, unexplained symptoms like low energy, restless sleep, weight gain, dry skin, and several diagnoses from hypothyroid to autoimmune disorders, Monique found relief in the very same element that fueled her passion, food.

While using food to heal from the inside, Monique incorporated self-care and lifestyle practices for intuition, strength, agility and inner peace.

A champion recipe developer once featured on The Food Network, Monique now leads corporate wellness programs, personalized coaching, cooking events, and is a sought-after speaker in both the wellness and culinary arenas. Monique also hosts nourishing wellness retreats and programs to help clients recognize that food & lifestyle are medicine that can help heal you from the inside.

Contact Monique via www.happyeatshealthy.com

 

Sue Koch

 

Sue Koch is a Certified Women’s Menopause Coaching Specialist and advocate for women’s health. After experiencing debilitating perimenopause symptoms during job burnout that landed her in the hospital, Sue turned her passion toward helping women navigate this transition with knowledge, movement, and compassion. This work aligns with her role as a fitness instructor and Director of Operations at IntellxxDNA, a precision genomics company, allowing her to help women feel strong, resilient, and connected to their bodies, in all areas of her life.

 

What is the cost of this 30-day Pause and Replenish menopause program?

Cost is $399 per person. Sign up before Thanksgiving for our early bird special and receive $100 off!

Registration via Eventbrite, or reach out directly to Monique for additional registration options.