Course Description

Are you 40+ and feeling like your body isn’t the body you’ve known your whole life?

As a “Third-Age Woman,” you might be wondering how you can:

  • burn fat efficiently
  • exercise for functional fitness
  • balance hormones
  • eat healthfully and with satisfaction
  • maintain bone density
  • improve sleep
  • ask your physician the right questions
  • create a lifestyle that supports your wellness

As a certified specialist wellness coach for perimenopausal and beyond women, Coach Karen can help!


It’s so frustrating to feel like you don’t have anyone to talk to about the change of life (other than friends), and also to get shut down by your provider when you go to them with a problem.  I feel like I have a better way to seek out information now, and I’m on the road to figuring out what my new normal is.

Amy H.

SURVIVE & THRIVE is a six-week workshop in which you will assess your baseline health and wellness, receive focused wellness education covering the above topics (and MORE), and learn fitness workouts appropriate for the perimenopausal body.


I feel so lucky to have had the opportunity to participate in the Survive & Thrive workshop. The workshop was informative, interesting, and fun! It was just what I needed, a perfect way to celebrate and prepare for the next phase of adulthood. I feel I have gained the knowledge and know how to tackle everyday challenges of being a woman and mom on the threshold of menopause.

Ilana N.

Survive & Thrive workshop series includes:

  • Six online modules released weekly, each one including wellness education specific to the physiology of menopause (Details Below)
  • Each module contains multiple short, quick-to-watch videos so you can learn in small pockets of time
  • A workbook custom-designed for this workshop to help you take notes that are meaningful to you AND thoughtfully assess what your next steps can be
  • Four fitness workouts written with the perimenopausal woman in mind: effective, efficient, and no gym membership required
  • Snack & meal recipe ideas of easy-to-prepare, nourishing foods that will satisfy your cravings and help balance your hormones
  • A weekly LIVE interactive webinar (which will be recorded & sent to all participants) to review the module content, ask questions, and share experiences with the group
  • An invitation to join Karen’s Facebook group for sharing questions, resources, struggles, and victories with the SURVIVE & THRIVE community

I was stuck in a rut and making bad choices. Taking this class gave me useful information and tools to slowly start the change into making good choices.  And giving myself some time for myself. I am much happier making better choices based on all the information I gathered from this class. Thanks to Karen and the wealth of information, I’m on a good path!

Brenda J.




Because SURVIVE & THRIVE includes mindful movement as part of the workshop, it is imperative you have physician clearance to exercise before enrolling in the workshop.  All workouts can be modified to suit a wide range of fitness abilities, but if you have significant limiting injuries or health issues, private coaching is a better fit for you.

Coach Karen

Karen Shopoff Rooff

Karen Shopoff Rooff has been working in women's fitness & wellness since founding Balance Personal Fitness Training in 2008. She holds certifications as a personal trainer, perinatal fitness specialist, aqua Kriya yoga and prenatal Kriya yoga instructor. Karen is also a Third Age women's wellness coach and ACE certified Health Coach.Coach Karen believes that when realistic approaches are taken, anyone can craft a wellness lifestyle. She speaks to audiences about fitness & wellness topics to inspire people to live their best lives. Her busy life as an entrepreneur, wife, and mom of three kids shows that you can have balance without having it all together.The information presented in this workshop does not take the place of a licensed health care provider.  Karen Shopoff Rooff and Balance Personal Fitness Training, LLC disclaim liability for health issues that arise during the workshop and beyond as related to information presented in Self-Care: Beyond the Bathtub.

Course curriculum

  • 1


  • 2

    Module 1: The Physiology of Perimenopause (aka Biology 101)

    • Meet the Cast of Characters

    • Hello, Hormones!

    • Ovarian Hormone Levels & Common Symptoms

    • Modern Life & Hormone Hell

    • What's My Why?

    • Survive & THRIVE Workbook

    • Using the Survive & THRIVE Workbook

    • Breath & Bodyweight Workout

    • S&T Week One Q&A Call

  • 3

    Module 2: Build Your Bones/Honor Your Heart

    • Introduction: Build Your Bones/Honor Your Heart

    • The Basics of Bone Health

    • Strategies for Improving Bone Health

    • Heart Health & The Perimenopausal Woman

    • BONUS: Four Easy Recipes for Better Bones

    • Weight & Heart Health

    • Why Dieting Can Get in Your Way

    • Strategies to Restore Balance

    • Take Action NOW!

    • Walk Through the Workbook

    • BONUS: Exercise for Heart & Bone Health

    • Survive & THRIVE Week Two Q&A

  • 4

    Module 3: Nourish Your Body

    • Introduction: Nourish Your Body

    • Exercise for Perimenopause

    • BONUS: Get Hot with HIIT Workout

    • Exercise in Perimenopause: A Confession

    • Cravings: What's Your Body Trying to Tell You?

    • BONUS: Cravings Swap Report

    • Why Nutrient Deficiencies Matter

    • Likely Culprits of Dietary Disasters

    • Phytoestrogens: What are they & what do they do?

    • Smart Eating for Perimenopause

    • Foods to Balance Hormones

    • Nourish & Flourish Snack & Meal Ideas

    • Designing a Nourish-to-Flourish Day

    • Is Detoxing Really Necessary?

    • Walk Through The Workbook- Module 3

    • Week 3 Q&A Call

  • 5

    Module 4: Creating a Mindful Perimenopause

    • Why Mind/Body Connection Matters in Perimenopause

    • Science Supports Yoga & Meditation

    • Is Cultivating Less Busy-Ness Even Possible?

    • BONUS: Restorative Yoga & Full Body Meditation

    • Sleep: The Perimenopausal Unicorn

    • Is Sleep Really THAT Important? (aka: I'll Sleep When I'm Dead!)

    • Real World Strategies for Better Sleep

    • BONUS: Your Evening Wine Down

    • Walking through the Workbook: Module 4

  • 6

    Module 5: Serve Yourself

    • Introduction: The Center of Your Self

    • Pelvic & Hip Health

    • What are the Core Issues?

    • BONUS: Peeing on Myself-- Is This Going to Happen to Me (Forever)?

    • The Elephant in the Room: Hormone Replacement Therapy

    • Hormone Norms & Optimal Ranges

    • Walking Through the Workbook- Module 5

    • Hips & Core Workout

  • 7

    Module 6: Creating Your Road Map to Wellness

    • Introduction: Identifying Soul Goals

    • Cultivating a Self-Care Practice

    • Spin your Wellness Web

    • What's in My Way?

    • Life Design for the Third Age Woman

    • Designing your Road Map to Wellness

    • Concluding Thoughts for Wellness Warriors