Perimenopause Reframed: The New Midlife Building Strength, Embracing Change & Thriving in What's Next with Jess Trudeau, E-RYT 500
An Evidence-Informed Approach to Hormonal Transitions, Strength and Bone Health, Nervous System Regulation, and Lifelong Well-Being
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Live Zoom calls: March 22-April 26, 2027 Mondays, 11:00 AM-12:30 PM Pacific
Perimenopause Reframed:Â The New Midlife Building Strength, Embracing Change & Thriving in What's Next
An Evidence-Informed Approach to Hormonal Transitions, Strength and Bone Health, Nervous System Regulation, and Lifelong Well-Being
Perimenopause is a natural and meaningful transition in a woman's life—one that offers an opportunity to deepen self-awareness, redefine well-being, and cultivate a new relationship with the changing body. While hormonal fluctuations can bring changes and challenges, this chapter of life need not be approached with fear or a sense of decline. With greater understanding, supportive practices, and the right tools, women can navigate this transition with greater confidence, agency, and a renewed appreciation for their own strength and resilience.
Perimenopause Reframed is an educational and experiential training that explores how yoga and mindful movement can support women through this transition and beyond. Grounded in current research and therapeutic yoga principles, the course offers practical knowledge and tools to help women better understand hormonal changes, navigate common symptoms, and make informed choices that support their long-term health and well-being.
A central focus of this training is the importance of building and maintaining strength as we age. Incorporating weights into yoga practice can provide a valuable opportunity to develop muscular strength, support bone health, improve balance, and maintain functional movement. Participants will explore how appropriately adapted resistance training can complement yoga's traditional emphasis on mobility, body awareness, and mindful movement, helping women build a stronger foundation for the years ahead.
Equally important is learning when to slow down, restore, and replenish. Through restorative yoga, breathwork, meditation, and relaxation, participants will explore practices that support nervous system regulation, stress management, and recovery. By balancing strengthening practices with restorative approaches, this course embraces a more holistic understanding of health—one that honors both our capacity to grow stronger and our need for rest.Â
Participants will learn about common experiences associated with perimenopause, including changes in sleep, mood, energy, body composition, temperature regulation, and joint comfort. The course will explore practical, adaptable yoga and movement strategies that may help support well-being through these changes, while recognizing individual differences and the importance of appropriate medical guidance when needed.
Beyond physical changes and symptom management, this training invites a more empowering perspective on midlife. Rather than viewing perimenopause solely through the lens of loss or limitation, we will explore it as an opportunity to reconnect with our bodies, clarify our needs, and cultivate greater self-trust. With knowledge comes choice; with choice comes greater freedom to advocate for ourselves, adapt our practices, and embrace this next chapter with curiosity and confidence.
Combining foundational education, evidence-informed movement practices, and practical teaching applications, this training equips yoga teachers and wellness professionals with tools to support women through perimenopause and into the years beyond. Participants will develop a deeper understanding of the relationship between hormonal transitions, physical health, strength, and nervous system regulation, while learning to create inclusive, adaptable practices that honor the diverse experiences of women in midlife.
This is an invitation to meet change with knowledge, build strength for the future, and approach this next chapter not with fear, but with curiosity, confidence, and possibility.
Learning Outcomes
Upon successful completion of this training, participants will be able to:
Understand the perimenopausal transition:Â Describe the physiological and hormonal changes associated with perimenopause, including the roles of estrogen and progesterone, and explore how these changes may influence physical, emotional, and psychological well-being.
Recognize individual experiences and opportunities for support:Â Identify common experiences associated with perimenopause while recognizing the diversity of women's experiences and the value of individualized, informed approaches to well-being.
Explore the relationship between hormones, stress, and the nervous system:Â Explain how hormonal fluctuations, stress physiology, and autonomic nervous system activity may interact during perimenopause, and identify yoga-based approaches that support relaxation, self-regulation, and resilience.
Apply evidence-informed therapeutic yoga principles:Â Evaluate the potential benefits and limitations of yoga and complementary movement practices for supporting women's well-being during perimenopause, selecting appropriate approaches based on individual needs, current evidence, and professional scope of practice.
Build strength and support long-term musculoskeletal health:Â Explore the role of resistance training and appropriately adapted yoga with weights in developing muscular strength, supporting bone health, improving balance, and maintaining functional movement as women age.
Balance strengthening practices with rest and recovery:Â Design practices that integrate active movement, resistance training, mobility, and balance with restorative yoga, breathwork, and relaxation to support physical resilience and overall well-being.
Support sleep, stress management, and nervous system regulation:Â Introduce appropriate breathwork, mindfulness, meditation, and restorative yoga practices that may help reduce perceived stress, encourage relaxation, and support healthy sleep routines.
Cultivate emotional well-being and a positive relationship with the changing body:Â Explore how yoga can support self-awareness, self-compassion, confidence, and adaptability while reframing perimenopause as an opportunity for growth, self-discovery, and renewed connection with the body.
Individualize yoga practices for perimenopausal women:Â Adapt intensity, pacing, sequencing, and teaching approaches to accommodate changing energy levels, temperature sensitivity, sleep challenges, physical capacity, and individual preferences.
Create inclusive and empowering yoga environments:Â Apply trauma-informed, culturally responsive, and choice-based teaching principles that respect diverse experiences of aging, body image, gender, and reproductive health.
Develop and facilitate balanced yoga programs:Â Create structured classes or programs that integrate strength-building movement, mobility, breathwork, restorative practices, and mindfulness to support women's changing needs and long-term health.
Practice within appropriate professional boundaries:Â Distinguish yoga-based wellness support from medical assessment and treatment, recognize when referral to qualified healthcare professionals may be appropriate, and communicate responsibly about the potential benefits and limitations of yoga and movement practices.
Register Here!Key Areas of Study
1. Understanding Perimenopause: Knowledge as Empowerment
- The physiology of perimenopause and the roles of estrogen and progesterone
- Common physical, cognitive, and emotional experiences during the transition
- The relationship between hormonal changes, sleep, stress, and overall well-being
- Individual differences and the importance of personalized support
- Current evidence on yoga, movement, and complementary approaches to perimenopausal well-being
- Reframing cultural narratives around aging, hormonal change, and women's health
2. Yoga, the Nervous System & Emotional Well-Being
- Stress physiology and autonomic nervous system regulation
- The relationship between stress, recovery, and overall well-being
- Breath awareness and appropriate pranayama practices
- Restorative yoga, relaxation, mindfulness, and meditation
- Supporting sleep, emotional awareness, and resilience
- Cultivating self-compassion, body awareness, and a more positive relationship with change
- Balancing active practices with rest and recovery
3. Movement, Resistance Training & Long-Term Physical Health
- Musculoskeletal changes associated with aging and hormonal transitions
- The importance of building and maintaining muscle mass and strength
- Bone health, bone density, and considerations for osteoporosis prevention
- The role of resistance training and yoga with weights in supporting strength, bone health, balance, and functional movement
- Exploring appropriate loading, progressive challenge, and adaptations for different bodies and experience levels
- Supporting mobility, joint health, coordination, and balance
- Modifying movement for individual needs, physical capacity, and energy levels
- Integrating strengthening practices with restorative yoga and recovery
4. Supporting Common Perimenopausal Experiences
- Adapting movement and relaxation practices to support sleep and fatigue
- Working with hot flashes and temperature sensitivity through individualized practice choices
- Supporting mood, stress, and emotional well-being
- Responding to changes in concentration, energy, and physical comfort
- Exploring practical strategies for adapting practice as needs change
- Recognizing when symptoms warrant medical evaluation or additional professional support
5. Therapeutic Yoga Teaching & Program Development
- Understanding individual needs within the yoga teacher's professional scope of practice
- Designing balanced, adaptable sequences that integrate strength, mobility, and restoration
- Incorporating weights and resistance-based movement appropriately within yoga classes
- Integrating breathwork, mindfulness, relaxation, and nervous system support
- Applying trauma-informed, inclusive, and choice-based teaching principles
- Creating supportive environments that encourage confidence, agency, and positive engagement with aging
- Developing classes and programs that support women through perimenopause and beyond
- Professional ethics, responsible communication, and appropriate referrals
Who Is This Training For?
This continuing education training is designed for:
- Yoga teachers interested in supporting women's health, strength, and well-being through hormonal transitions
- Yoga therapists seeking to deepen their understanding of perimenopause and therapeutic movement
- Women's health and wellness professionals
- Movement and mindfulness educators
- Healthcare and mental health professionals interested in integrating yoga-informed wellness practices within their professional scope
- Individuals seeking a deeper understanding of yoga, strength-building, and restorative practices during perimenopause
No prior specialization in women's health is required, although foundational yoga training or relevant professional experience is recommended.
What Participants Will Gain
By the end of this training, participants will have a deeper understanding of the perimenopausal transition and a practical, evidence-informed toolkit of yoga and movement approaches to support women through this chapter of life.
Participants will develop greater confidence in designing and adapting practices that balance strength-building movement, resistance training, mobility, and balance with restorative yoga, breathwork, mindfulness, and relaxation. They will explore how appropriately adapted resistance training can support muscular strength, bone health, and functional movement, while restorative practices can encourage recovery, relaxation, and nervous system regulation.
Through education and experiential learning, participants will gain practical strategies for responding to common perimenopausal experiences, adapting practices to individual needs, and creating inclusive environments that support women's physical and emotional well-being.
Above all, this training invites a more empowering perspective on perimenopause and aging. Rather than focusing solely on symptom management, it encourages women to approach this transition with curiosity, knowledge, and self-trust—recognizing opportunities to build strength, deepen body awareness, and cultivate new possibilities for health and well-being.
The intention is to move beyond fear and outdated narratives of decline, empowering women with knowledge, movement, and restorative practices to support their bodies and embrace what comes next.
This training provides education in yoga-based wellness and movement practices and is not intended to replace individualized medical assessment, advice, or treatment.
About Jess Trudeau
Jess Trudeau, E-RYT 500 first began practicing yoga in 1999 as a young college student and fell in love with it’s creative nature. The practice has been her foundation through the carnival of life including motherhood and a tumultuous illness with Guilliane-Barre that left her temporarily paralyzed in 2016. She believes her yoga and meditation practice to be the shining light through any darkness on her path as it has helped her recognize the body’s phenomenal potential to overcome.
