From BE THE MOVEMENT
Women navigating perimenopause and menopause will have an opportunity to move, learn, and connect through the peri/menopause movement bootcamp taking place Sept. 15 through Oct. 17 at Get Inspired Nutrition in Bowling Green.
The five-week program is led by Dr. Sarah Rainey-Smithback, Ph.D., certified personal trainer (NASM), menopause movement coach (Menopause Movement), and trauma-informed personal trainer (Hope Ignited). The program blends evidence-informed strength and mobility training with education and guided discussion tailored specifically to the needs of women in midlife transitions.
“Menopause is a major transition, but women don’t have to navigate it without support,” said Rainey-Smithback. “This program is about building strength, understanding what is happening in our bodies, and giving women practical tools they can use now and for years to come.”
Exercise is considered the No. 1 prescription for menopause symptoms. Yet, women struggle to access exercise, leading many to drop out of sports and regular fitness routines, and the research confirms that social pressures and gender norms have led to significant barriers to exercise. Only 22.7% of those aged 35-49 meet the recommended guidelines for strength training and cardio exercise, and this drops to 10.8% for those aged 65 and over. Women cite time pressures (74%), low self-confidence (35%), intimidating gym environments (44%), not feeling “fit” enough to start (42%), and motherhood (61%) as major barriers to exercise. The menopause movement bootcamp aims to make exercise accessible, less intimidating, and enjoyable.
Move, learn, and connect
Between Sept. 15 and Oct. 17, the bootcamp will meet twice weekly at Get Inspired Nutrition. The group will meet on Wednesdays from 5:30 – 7 p.m. and Saturdays from 10:30 a.m. – noon.
Each session will begin with a guided warm-up and structured workout, followed by a group lesson and discussion led by Rainey-Smithback. The movement training emphasizes foundational fitness essential for long-term health, including resistance training using weights, bands, and bodyweight exercises, along with balance, flexibility, and plyometric movement such as jumping. Participants receive hands-on coaching in form, breathing, and safe technique, with modifications provided as needed.
Education for empowerment
Each week also includes a dedicated educational component designed to deepen understanding of menopause and its broader context. Topics include:
- Menopause 101: What is happening
- Menopause history and social perspectives
- Managing menopause symptoms
- Future-proofing your health
- Get ready for “the upgrade”
The program encourages open dialogue, shared experience, and community-building among participants navigating similar life stages.
Tools that extend beyond the program
Registration includes additional resources to support ongoing progress:
- Two months of access to the Movement Fitness app for tracking exercise, nutrition, and additional workouts
- A physical and digital copy of an 80+ page peri/menopause movement workbook
- A set of exercise mini-bands for at-home training
All sessions will be recorded for participants who may miss a class. Recordings will be available for viewing only to protect participant privacy.
Inclusive, adaptive, and supportive
The bootcamp is designed to be accessible for women with disabilities and chronic health conditions. Participants complete a pre-training questionnaire so individualized accommodations can be discussed prior to the start of the program.
“Emphatically yes!” said Rainey-Smithback when asked about participation with health conditions. “I work with people with chronic health challenges regularly, and I am committed to meeting participants where they are.”
Scholarships available
A limited number of scholarships are available for those who need financial assistance. Interested participants are encouraged to contact Rainey-Smithback directly. The cost of the bootcamp is a one-time payment of $285.
For scholarship inquiries, email drsarah@bethemovement.net.
The peri/menopause movement bootcamp offers a supportive space for women to build strength, gain knowledge, and connect with others – helping them move through menopause with confidence and clarity.
