MENO-STRENGTH RX™
Personalized monthly fitness programming for women 50+ (in menopause and midlife) developed by a Doctor of Physical Therapy.
Meno-Strength Rx is designed specifically for you and your goals, factoring in your fitness level, past and current injuries, schedule, available equipment, while also addressing the various issues that accompany midlife.
Look and feel your best, keep your muscles and bones strong, and stay active for years to come.
This isn’t just a program—it’s a fully personalized solution.
$299/mo
Open for enrollment NOW through Friday 2/28.
Apply to join Meno-Strength RX via the button below.
Created specifically for women in midlife, Meno-Strength Rx offers individualized and customized monthly fitness programming designed by a Doctor of Physical Therapy with over 40 years of experience in the health and fitness industry.
When our hormones start to change in our 40’s, our work-outs need to change too. Suddenly, it feels like our metabolism has hit a standstill, and we’re no longer satisfied with how our bodies look or feel. What used to work for us, just doesn’t anymore. To see the results we want, we need to train differently—and the key is strength training and building muscle.
This program bridges the gap between physical therapy and personal training, giving you expert-designed workouts that prioritize your unique needs, prevent injury, and deliver real results.
Think of Meno-Strength Rx as having your own personal physical therapist by your side — guiding you every step of the way as you build strength, improve bone density, improve body composition and regain confidence.
The Promise:
Meno-Strength Rx will help you build strength, boost your metabolism, improve your body composition, improve bone density, gain confidence and feel more confident in your body. You’ll get personalized fitness programming and one-on-one coaching customized for your specific needs and individual concerns while also taking into consideration the myriad of issues that we all know accompany midlife. You will have everything you need to succeed. No guesswork, safe exercise programming, guaranteed results, and all of the support you need along the way.
Are you tired of not knowing or feeling overwhelmed by what exercises to do now that you are in midlife?
Are you in pain or achy all of the time?
Are you confused about what the "influencers" are telling you to do and know that there is no way that you can do it all?
We know that resistance training is important for women in midlife and menopause, but figuring out what and learning how to do it safely and effectively can be overwhelming. There is so much information available, but knowing what is right for you is harder to figure out.
This is why I've created Meno-Strength Rx - a totally personalized strength training program designed just for YOU. And even if you're struggling with nagging aches and pains, I got you!
The "Rx" symbol is a doctor's prescription for a "corrective course of action" - in other words, a plan that works. And that's exactly what Meno-Strength is.
As woman in midlife, we face unique challenges like muscle and bone loss, and strength training isn’t just important—it’s non-negotiable for maintaining your health, vitality, and confidence.
With Meno-Strength Rx, you’ll have a plan that works for your body, your goals, and your current needs—whether you have taken a break from strength training and wanting to get back into it, navigating old injuries, recovering from an injury or pain, have osteoporosis/osteopenia, or simply looking for a sustainable way to get stronger and healthier.
This program isn’t a one-size-fits-all approach. It’s a personalized solution created to meet you exactly where you are, empowering you to build strength safely, avoid setbacks, and feel your best in midlife and beyond.
Let’s take the guesswork out, prevent injuries, and help you take control of your fitness journey.
Meno-Strength Rx is your solution for building strength, improving bone density, and following a clear, personalized plan. It’s time to feel strong, confident, and capable every step of the way!
MUSCLE IS THE SOLUTION!
Women lose 3-5% of muscle mass per decade starting at 30 unless you take steps to preserve it.
By 50, strength losses can be as high as 15% a decade.
By 60 muscle mass is lost at a rate of 1-2% a year.
Fewer than 20% of women lift weights at least 2x a week.
This means that unless you’re training and fueling your body properly, you are losing muscle and gaining with each passing year.
The good news? It’s never too late! Building lean muscle and strength while boosting your metabolism through strength training is the solution.
The benefits of strength training (much more than JUST getting stronger!)
Reduces Cardiovascular Risk:.Evidence that it can reduce the mortality of cardiovascular diseases by up to 19%.
Improves Blood Sugar Regulation: Improves insulin sensitivity to better regulate blood sugar levels..
Builds Stronger Bones: Increases bone density and reduces the risk of osteoporosis.
Boosts Brain Health: Triggers a cascade of muscle-based proteins that help create new connections in the brain.
Lowers Mortality Risk: Regular resistance training is associated with reduced mortality risk from disease, complications, accidents, or other exposures.
Shifts Your Focus: Encourages women to focus on physical strength and power, rather than weight or size.
…and this is where Meno-Strength RX comes in.
WHY I CREATED THIS:
I am super passionate about the transformative power of strength training for women in midlife — not just for improving physical appearance, but for enhancing your overall quality of life. As a physical therapist, I witness firsthand how a lack of strength can impact one’s purpose, independence, and enjoyment of life.
During menopause, the decline in estrogen can lead to muscle loss and reduced bone density. Strength training offers undeniable benefits: it builds stronger bones, increases muscle mass, boosts your metabolism, improves strength and body composition, fosters independence as we age, enhances quality of life, and so much more!
To support women in midlife, I originally created Meno-Strength, an 8-week pre-programmed strength training plan. It’s designed for women looking to establish a consistent routine but who may feel unsure about where to start or what to do. This self-paced program is perfect for those who don’t need personalized support or modifications, but I realized it wasn’t enough for everyone.
A one-size-fits-all program simply doesn’t address the unique needs of every individual. Over the past 25 years as a physical therapist, I’ve worked with countless women dealing with injuries, chronic pain, surgeries, and the challenges that come with midlife. I understand how overwhelming this stage of life can be, and I know how to help you navigate it with a program that truly works for you.
This is exactly why I created Meno-Strength Rx.
This isn’t just a program—it’s a fully personalized solution. It’s designed specifically for you and your goals, factoring in your fitness level, past and current injuries, schedule, available equipment, and more. With my expertise as a physical therapist, exercise physiologist, personal trainer (yes, I was a trainer for 10 years before becoming a PT), and menopause coach, I’ve designed Meno-Strength Rx to be a personalized, effective, and safe solution customized specifically to your needs.
I’ve spoken to so many women frustrated by the changes their bodies undergo in midlife, feeling like nothing they try is working. Many are overwhelmed by conflicting information or simply don’t know where to begin.
I’ve been there too, and I get it. That’s why I created Meno-Strength Rx. If you’re ready for a program that meets you where you are, supports your goals, and helps you get the results you deserve—this is it!
How it Works
Using the information from your health history intake form, our initial virtual consultation, and personal goals, I will design a customized and progressive program to help you build strength, improve mobility, and enhance your overall health and fitness.
Every detail of your plan will be tailored to YOU — considering your fitness level, past and current injuries, training experience, schedule, location, and available equipment—ensuring it integrates seamlessly into your lifestyle.
What’s Actually Included:
Initial Virtual Consultation and Assessment via Zoom: To discuss your goals, history, and individual needs.
Monthly Custom Programming: New training cycles every 4-6 weeks. Designed to evolve with your progress.
Weekly Feedback and Check-ins within the app: To keep you on track and motivated.
Ability to track your workout progress right in the app so you can see your progress from month to month.
Monthly Check-in Phone Call: To review your progress and adjust as needed.
Effective Results-Driven Workouts all right in the convenience of the app.
The Workouts:
After signing up for Meno-Strength Rx, you’ll receive an email with a link to download the app where your workouts will be hosted. Each Workout will include:
A specific set of exercises with video demonstrations: You will know EXACTLY how to do each exercise with good form so you know you’re getting the most out of each movement as well as moving with safety in mind.
Recommended sets and repetitions for every exercise: This is called Meno-Strength RX for a reason- how many reps and sets you do matters when it comes to goals and results. I’ve got you.
A warm-up routine to prepare your body for each session: We know that warm-ups are needed for improved mobility and to make our bodies feel good before we exercise. You’ll never start a session without a warm-up.
HIIT/SIT workouts (if and when you choose to incorporate them): This is perfectly safe for you during your midlife years and I’ll make sure it also fits great with the rest of your program so you’re not overdoing it or increasing injury risk.
Recommendations for cardiovascular exercises to complement your training: Heart health is important! I want you to have options for everything so that you can get all of the health benefits.
Feedback and communication within the App to answer any questions on form or concerns you may have to make sure you are doings things correctly.
I’m taking all the guesswork out for you!
You’ll know exactly what to do each week, ensuring you’re making progress confidently and efficiently.
Let’s do this!
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Who exactly is this for?
This program is designed for women in midlife who:
Need a structured program that fits seamlessly into their busy lives without adding more stress or overwhelm.
Want a clear plan so they can confidently approach their workouts, eliminating guesswork and indecision.
Are tired of wasting time searching online for random workouts that don’t address their specific needs or goals.
Value efficiency and want to ensure every workout is intentional, effective, and delivers real results.
Understand the importance of strength training for building muscle, improving bone density, and enhancing overall health.
May be dealing with nagging aches, chronic pain, or injuries and want a program designed to keep them safe while progressing toward their goals.
Feel frustrated by the lack of progress despite their best efforts.
Want to feel empowered, strong, and capable in their body and in life.
Are ready to prioritize themselves and take active steps toward better health, strength, and longevity.
If this sounds like you, Meno-Strength Rx is exactly what you’ve been looking for!
The Price
As a Physical Therapist, Exercise Physiologist, Fitness Trainer, and a Menopause Specialist Coach, I have combined the best of all of my education and experience to create a safe and effective strength training program for women in midlife.
Price: $299/month
The first month includes a 1-hour virtual initial consultation and your first month of programming. After that, you will have a monthly 15 minute phone call check-in along with your programming progressions. This is a small fraction of what it would cost to work with me for physical therapy sessions AND you get direct support from me whenever you need it. It’s a win-win!
Most clients choose to work with me inside Meno-Strength RX for a minimum of 3-6 months and full disclosure, to get the best results, I recommend investing in Meno-Strength RX for at least 6 months if you can swing it.
THE COMPLETE BREAKDOWN OF WHAT YOU GET:
A complete customized programming built specific to your goals
A progressive strength training workouts with modifications specific to your needs and body
2-4 Workouts per week (ideally 3x/week)
Full Body work-outs including core, HIIT/SIT
Programs can be done at home with minimal equipment (dumbbells only)
All exercises will have suggested weights, repetitions, equipment and video demonstrations - so you know exactly what to do.
Warm-up options with videos
30-50 minute long work-outs, customized to your personal needs and time constraints
Each block of workouts will be repeated for at least 4 weeks
A new program will be developed for you every 4-6 weeks
Workouts delivered through the Everfit app on your phone
Habit Tracker within the app
Weekly check-ins from Hilary in Everfit to see how you’re doing
Extra physical therapy exercises sent in Everfit to manage pain/ symptoms if needed
Direct communication with me through the Everfit app.
You’ve got questions, I’ve got answers
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I recommend having at least 2 or 3 sets of dumbbells. If opting for only 2 sets, I suggest one heavier set (15-30 lbs) and one moderate-to-lighter set (5-15 lbs). However, having more variety is beneficial. Additionally, having a few extras will enhance your workouts: A bench or box, Theraband, a small exercise ball. These tools are helpful for adding variety and support to your training sessions.
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30-60 minutes, depending on your goals and time constraints.
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YES! This program is designed to be done at home. But, if you prefer to work-out in a gym setting, I can program your work-outs to include equipment at the gym as well.
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Research shows muscle hypertrophy (growth) requires consistent lifting, 2-3x/week. Together, we’ll discuss what’s realistic for your lifestyle and tailor the plan accordingly. Generally, your program will include 3 strength training sessions per week to optimize results.
Additionally, core, mobility, and HIIT workouts will be provided.
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Absolutely! Meno-Strength Rx is designed to accommodate women managing pain from previous injuries or chronic conditions. The program includes modifications to ensure exercises are safe, effective, and tailored to your unique needs, allowing you to build strength and confidence at your own pace.
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You will be able to message Hilary within the Everfit App. I can give you advice, modifications or alternative exercises as needed If you want more specific guidance, you can send me a video of you doing the exercise within the Everfit App. We will have weekly check-ins and monthly phone calls.
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No, but I recommend making at least a 3-month commitment to yourself to ensure you get the most out of the program. Building muscle takes time, and 12 weeks is typically the minimum to start seeing meaningful progress. However, if you find that Meno-Strength Rx isn’t the right fit for you at any time, you’re free to cancel. Your satisfaction and success are important to me.
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You can cancel your monthly membership at anytime as this is a month to month program. If you decide to cancel, you’ll still have access to the app through the end of your current billing cycle. After that, your access will end on what would have been your next billing date. I kindly ask for a 2-week notice to ensure you won’t be billed for the following month.
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Once you cancel your membership, you’ll have access to your workouts for one month following your most recent payment. After that, your Everfit account will be archived. However, you can always print your exercise program through the App to keep it for future reference.
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Email info@coretotalwellness.com and I will get back to you ASAP.
YOU READY?
I’ve spoken to so many women frustrated by the changes their bodies undergo in midlife, feeling like nothing they try is working. Many are overwhelmed by conflicting information or simply don’t know where to begin.
I’ve been there too, and I get it. That’s why I created Meno-Strength Rx.
A one-size-fits-all program simply doesn’t address the unique needs of every individual. Over the past 25 years as a physical therapist, I’ve worked with countless women dealing with injuries, chronic pain, surgeries, and the challenges that come with midlife. I understand how overwhelming this stage of life can be, and I know how to help you navigate it with a program that truly works for you.
So if you’re ready for a program that meets you where you are, supports your goals, and helps you get the results you deserve—this is it. I’d love to have you inside Meno-Strength RX. And to be real with you, the clock is ticking and time is health. Like investing, we always wish we started sooner. I can’t wait for you to join.
We all deserve to feel healthy, strong and empowered at any age.
LET’S DO THIS!
Enrollment is open NOW through 2/28/2025
Meet Your Coach
Hi, I’m Hilary! I’m a Physical Therapist, Exercise Physiologist, Menopause Specialist, Fitness Coach, Pilates Certified, and Wellness Enthusiast with over 40 years of experience helping clients heal from pain, get healthy, and get stronger. I am the co-owner of C.O.R.E. Physical Therapy in Washington, D.C. since 2006 and the owner of Core Total Wellness.
When it comes to wellness, my philosophy is simple: a vibrant and fulfilling life comes from balancing the right exercise, good nutrition, and mindfulness. I’m passionate about helping women heal, grow stronger, and thrive by giving them the knowledge and tools they need to take control of their health.
My mission is to redefine what healthy aging looks and feels like—because when we feel better, we live better.
Got more questions?
Email info@coretotalwellness.com and I will get back to you ASAP.