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!


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.

Week by week, we’ll address:

WEEK ONE: Sorting the Life Laundry While Riding the Hormonal Rollercoaster– What’s happening with your hormones, and how it affects your ability to create a wellness lifestyle.

WEEK TWO: Build your Bones/Honor Your Heart– Dealing with common effects of menopause such as decreased bone density, increased injuries, and compromised heart health.  The dos and don’ts of exercise for perimenopausal women.

WEEK THREE: Nourish Your Body– Decode and track your cravings. Learn how to nourish yourself while still living your real life (and meeting the needs of your family).

WEEK FOUR: Calm Your Mind– The challenge of SLEEP in perimenopause.  How different methods of mind-body work can help balance hormones. Strategies for cultivating less busy-ness.

WEEK FIVE- Serve Yourself– How to become an advocate for yourself with your physician. Cultivating a sustainable self-care practice. Address the “what’s next” that often surfaces in perimenopause.

WEEK SIX- Soul Goals– Fitting it all together: Let’s take what you’ve learned about perimenopausal physiology and use it to move yourself towards your dreams.

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.


Online workshop



The ONLINE Survive & Thrive workshop series includes:

Six online modules released weekly, each one including wellness education specific to the physiology of menopause

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

A recipe ebook filled with 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

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 Spring 2017

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.

Karen Shopoff Rooff is a certified Third Age Wellness Coach, advocating for a powerful perimenopause and beyond. She also holds certifications as a personal trainer and yoga instructor. 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 SURVIVE & THRIVE.