This program is for you if you:
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Are in perimenopause or menopause and noticing changes in energy, sleep, mood, or digestion.
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Want to reduce stress and boost energy in a sustainable, hormone-friendly way.
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Prefer simple, structured routines with no daily decision-making.
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Are looking for strength, mobility, and recovery that supports, not stresses, your body.
Whether you’re returning to movement or looking to reset your routine, Strong and Stable meets you where you are.
Program Benefits
Over four intentional weeks, Strong and Stable helps you:
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Reduce stress and calm your nervous system
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Improve energy and vitality without burnout
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Ease bloating and support gut health
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Build strength and improve mobility in a joint-friendly way
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Sleep better and establish sustainable routines that last beyond the program​
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This is not about pushing harder… It’s about supporting your body during a season of change.​
How It Works
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Strong and Stable is a simple, guided 4-week reset designed to remove guesswork and help you stay consistent. The entire program is delivered and accessed through the SpringSpot mobile app, so you can access and fit in the programming around your schedule.
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Each week includes:
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One weekly guide (expert-led education and support)
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A clear daily plan—no choices, just follow along
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Alternating strength and mobility days
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A thoughtful progression from gentle → moderate → restorative
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Short daily walks to support stress reduction, digestion, and overall health
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Access to all the premium content in the SpringSpot mobile app during the entire program -extra strength and mobility workouts, nutritious recipes, knowledge guides, and more.
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All workouts and routines are short, approachable, and designed for real life.
Weekly Breakdown
Week 1 —
Reset & Reduce Stress
Theme: Calm your nervous system and gently reintroduce movement.
This week is all about slowing down and creating safety in your body.
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Daily habits: Long exhale breathing + gentle outdoor walks
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Movement focus: Short strength sessions, mobility, and recovery-based practices
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Goal: Reduce stress, reconnect with your body, and build consistency
Week 2 —
Build Strength & Confidence
Theme: Build foundational strength and support metabolism.
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Now that your body feels supported, we begin building strength.
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Daily habit: Brisk outdoor walks
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Movement focus: Full-body circuits, lower and upper body strength, mobility
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Goal: Increase strength, confidence, and energy without overdoing it
Week 3 —
Nourish, De-Bloat & Boost Energy
Theme: Improve digestion, reduce bloating, and support gut health.
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This week connects movement with nourishment and recovery.
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Daily habit: Walk 5–10 minutes after meals
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Movement focus: Core work, Pilates, yoga, and foam rolling
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Goal: Support digestion, reduce bloating, and feel lighter and more energized
Week 4 —
Restore, Sleep & Long-Term Blueprint
Theme: Deep recovery, better sleep, and sustainable habits
We finish by restoring your body and setting you up for long-term success.
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Daily habits: Long exhale breathing, relaxed outdoor walks, consistent bedtime routine
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Movement focus: Restorative strength, mobility, stretching
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Goal: Improve sleep, support recovery, and create routines you can carry forward
FAQ Section​
How long are the daily workouts?
Daily sessions range from 5 to 45 minutes, with most days on the shorter side. Everything is designed to fit into real life.
Do I need special equipment?
Minimal equipment is required. Most workouts use bodyweight, with occasional light props like a band or mat.
Can I do this program if I’m new to exercise?
Yes. This program is beginner-friendly and progresses gradually, with a strong emphasis on recovery and mobility.
​​Is this program safe for perimenopause and menopause?
Yes. Strengthen & Restore is specifically designed to be hormone-friendly, focusing on stress reduction, strength support, and sustainable movement.