Body
Wisdom In Perimenopause
Reduce Pain, Restore Confidence And Move with Freedom Again
A virtual 12‑week program for women in perimenopause (or preparing for it) who want to get to the root of their joint pain, fatigue, and muscle aches, and finally feel strong, mobile, and in control of their body again.
Join the next group! We begin October 21, 2025.
Are Pain and Stiffness Quietly Shrinking Your Life?
Living with Chronic Pain Doesn't just hurt It Takes Over Your Life
We expect hot flashes and mood swings during perimenopause.
But when the joint pain sets in, when your muscles ache for no reason, when it takes hours just to feel “normal” in the morning—no one tells you that could be hormonal, too.
So you push through. Or pull back. You try to stretch more, rest more, power through the discomfort.
But nothing changes, and life starts to shrink around the edges.
So you stop saying yes to hikes or yoga or long walks. You skip invitations because you’re unsure if your body will keep up. And slowly, you stop recognizing the vibrant, capable person you used to be.
Sound familiar?
Body Wisdom in Perimenopause was created to help you break that cycle.
In 12 weeks, we’ll work together to calm your nervous system, reduce pain, and rebuild the strength (and trust) you once had in your body, so you can move with freedom, energy, and confidence again.
If hits home
Your Body needs you to take action
- You’ve noticed more aches, stiffness, or fatigue creeping in over the last few years and you’re not sure why.
- You are committed to maintaining an active lifestyle, but pain and fatigue are making it impossible to perform the way you did even a few years ago.
- You’ve chalked your pain up to “getting older” or “just part of life” but deep down, you hope there’s another way.
- You’ve started avoiding workouts, hikes, yoga classes, or even playing on the floor with your grandkids because you’re worried about making things worse.
- You wake up sore more often than not, and it takes hours before your body feels ready for the day.
- You’ve tried stretching, ergonomic chairs, massage, or even physical therapy, but nothing seems to make lasting change
- You’ve tried stretching, ergonomic chairs, massage, or even physical therapy, but nothing seems to make lasting change
- The scale is creeping up even as you are loosing strength and stamina.
If you’re nodding along to even one of these, this program was made for you.
Here's How we'll stop menopause from calling the shots
Body Wisdom in Perimenopause offers more than just relief from pain—it’s a complete transformation in how you move, think, and live.
Using Strategic Movement Techniques and targeted lifestyle adjustments You'll finally start to:
- Understand the real cause of joint pain, stiffness, and fatigue in perimenopause, so you can stop chasing quick fixes and address the root problem
- Rebuild mobility and confidence with gentle, targeted movement techniques that retrain your body to move without pain.
- Calm your nervous system using simple daily mindfulness and body awareness practices, so tension stops running the show.
- Support your body from the inside out with anti-inflammatory nutrition strategies that reduce pain, boost energy, and help balance hormones.
- Protect your long-term independence by building strength and bone health through safe, progressive conditioning.
- Stay supported and accountable with weekly group coaching calls, a private forum, and a personalized pain care plan you can use long after the program ends.
Here's How It Works
Body Wisdom is carefully designed to progress you toward healing in a way that is manageable, practical, and effective to set you up for long-term success.
Evidence Informed Pain Care
Weekly Lessons
Learn the science behind chronic pain, why fear makes it worse, and how to overcome it. Each week’s lesson gives you the knowledge and tools to move forward with confidence.
Topics include:
- Interoception: How tuning into your body can actually help you heal.
- The role of fear in pain—and how to unlearn it.
- Reducing chronic inflammation naturally
- Understanding the connection between your brain, body, and nervous system and connecting the dots to retrain your body to not only move with comfort, but feel all of the beautiful sensations that life has to offer.
Guided Movement Practices
Each week, you’ll participate in somatic movement practices that incorporate your learnings and help you:
- Gradually reintroduce movement without fear.
- Soothe your nervous system and reduce pain sensitivity.
- Build strength, flexibility, and trust in your body.
Daily Practices
Through Mandy’s coaching app, you’ll receive bite-sized daily assignments to keep you on track.
These simple mindfulness and movement exercises fit easily into your routine (even if you’re schedule is already packed) to help you create powerful, lasting results without feeling overwhelmed.
Weekly Group Coaching
Healing can feel lonely, but it doesn’t have to be. In weekly virtual group coaching sessions, you’ll connect with others who understand your journey, celebrate your wins, and get personalized guidance from Mandy.
Between sessions, you’ll have access to a lively support forum where you can ask questions, share reflections, and find encouragement from Mandy and your peers.
Mandy's Movement Method
Mandy’s approach to rehabilitative movement is based on cutting-edge pain science, years of experience, and a deep understanding of the emotional toll chronic pain takes.
She’s helped hundreds of pain-sufferers just like you by:
- Addressing the root cause of pain. Chronic pain is often caused by a hypersensitive nervous system, not just physical damage. Mandy’s techniques focus on calming the nervous system and retraining the brain to reduce pain sensitivity (even in the presence of joint issues or tissue damage).
- Following the research. Mandy combines neuroscience, somatic movement, and mindfulness to create a holistic approach that works.
- Staying practical and personalized. This isn’t about quick fixes or one-size-fits-all solutions. Mandy’s program is designed to help you make sustainable changes at your own pace.
- Prioritizing building confidence. Instead of avoiding movement, you’ll learn how to approach it with trust and optimism.
Here's How You Will Succeed
Here's What You get with Body Wisdom
- 12 Weeks of the Education you NEED to move forward: Short, evidence-based lectures to help you understand and reframe your pain.
- Movement Practices: Guided sessions that teach you how to move with confidence.
- Nutrition Coaching & Sample Meal Plans: Anti-inflammatory guidance and easy-to-adopt meal plans that help reduce pain, calm inflammation, and give your body the nourishment it needs to heal.
- Powerful Habits: Actionable practices delivered daily through Mandy’s coaching app.
- Group Coaching: Weekly virtual sessions for support, accountability, and guidance.
- Community Forum: A space to connect with your cohort, ask questions, and share your journey.
Who is Body Wisdom Designed For?
This program can be life-changing for anyone who’s ready to:
Break Free
From the cycle of pain, fear, and frustration.
Move
Without fear and regain trust in their body
Stop Feeling Stuck
After trying so many other solutions that didn't work
Take Control
Of their healing journey and rediscover their independence.
In 12 weeks Life could feel completely different
Imagine waking up with less stiffness and more hope. Moving through your day with fresh energy and inspiration. Imagine feeling like you are in control of your activity, your weight, and your energy. Envision a future that you have EARNED at this stage of life.
Sound like something worth investing in?
Here's how to Join Body Wisdom
- Secure Your Spot for Our Next Start Date: Tuesday, October 21.
- Block Your Calendar for live group coaching every Tuesday at 12 pm and 6 pm (CST) for the next 12 weeks
- Show up ready to learn, move, and reclaim the comfort, energy, and confidence your body deserves.
Once you Register You'll get
- 12 weeks of step-by-step guidance in pain science, movement training, nutrition support, and nervous system regulation.
- Weekly group coaching calls for real-time feedback, accountability, and motivation.
- Access to a private support forum to connect with other women on the same journey.
- On-demand educational videos and guided movement practices you can revisit anytime.
- Daily movement and mindfulness assignments delivered via your personal coaching app.
- Nutrition strategies tailored to lower inflammation and support hormone balance.
Special Bonus Resource ($195 Value)
The first 5 registrations get a FREE 1:1 Welcome Session with Mandy ($195 value) to set personalized goals, address your top concerns, and get your plan off to the strongest possible start.
Ready to give your body what it needs?
Pain Shouldn't Define You Any Longer
Body Wisdom FAQ
Can I do This Program From Anywhere?
Yes! You will use an app for most of your program content. Our weekly group coaching will take place via zoom.
Do I need to download anything?
Yes! When you register for the program, you will also begin setting up your access to the app we will use. Just follow the prompts to get set up.
If you have any technical issues, just reply to your welcome email. It’s best to get these things squared away as soon as possible so that you can focus on healing.
What if Im not tech savy?
If you aren’t comfortable using an app on your phone or tablet, this program is, unfortunately, not for you. It’s quite simple once you get started, but adding technical stress, if that’s already a trigger for you, is not ideal.
You may prefer 1:1 coaching in this case. Please set up a strategy call to determine the right path for you.
Is there a gaurantee?
Yes there is. You have until the end of the first week of the program to cancel. We will retain $80 of your registration price to cover credit card and administration fees.
To cancel, please email mandy@empoweredself.me by February 9, 2025. After that, no refunds are possible.
Will This Help My Pain Issue?
This process has been used successfully by people with a variety of pain issues including musculoskeletal pain (i.e. back pain, neck pain, shoulder, knee pain etc…), Irritable bowel syndrome, migraines and more.
The biggest predictor of your success is your ability to be consistent with your program for 10 weeks.
What are the movement practices like?
Your movement practices will progress from very simple to more challenging throughout the process. These movement practices are well tolerated by Mandy’s clients and become an important part of their continued success for many years after working together.
All movement practices will have a somatic element. Somatic movement is movement not for the musculoskeletal system, but for the education of the nervous system. Gradually you will learn to move with less pain and guarding. You will use these skills to add more and more movements back into your life.
If you would like to discuss your specific issue, please set up a strategy call. We will decide which path is right for you.