Optimizing Women's Health: From Puberty to Post-Menopause

Women aren’t small men. Understand female physiological shifts from puberty to post-menopause to design evidence-based exercise interventions. Move past "toning" and basic "kegels" toward optimal loading, lifting, and integrated pelvic health.

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Course curriculum

1. Welcome to This Much Needed Course About Women's Health!
  FREE PREVIEW
2. Let's Bust 3 Myths About Women's Health
3. What Is "Optimizing Women's Health" About?
1. Let's Get Started! XX and XY
2. Fun Facts
3. Genetics XX
4. Where does endurance come from - mom, dad or both?
5. Mitochondria and Hormones
6. Who Thinks What?
7. Sex Differences in Psychology, Behaviour and Athletic Development
8. Q Angle Measurement
9. Athletic Differences Including Skeletal, Bone Density Muscle Composition
10. Type I and Type II muscle fibers
11. Fiber Distribution, Connective Tissue and Tendons. Are Women from Venus?
1. Adolescent and Menstruation
2. The UPS and DOWNS of Mood and the Menstrual Cycle
3. Window of Opportunity
4. 4 pillars
5. Skeletal Maturity
6. PHV - What questions to consider
7. Peak Height Velocity and the Perfect Storm
8. ACL and Secondary Active Stabilization with Hamstrings
9. Protective Strategies and Knee Dysfunction in Adolescent Girls
10. Exercises to focus on
11. Core - Bird dog and Plank
12. VMO and adductors
13. Focus on the Hamstrings
14. Deadlift - Conventional VD RDL
15. Hip stability exercises - let's work the hip extensors and abductors
16. Hamstrings, Deadlifts and Proprioceptive Training
17. Proprioception and Balance
18. Sport Participation
19. What is important in a coach?
20. Coaching Needs of a Female Athlete
21. Coaching Girls vs Boys
22. Females Feel Good to Play Well and Let's Start Talking About Menstruation and Sport
23. Is the Uniform Helping or Hindering Focus on Sport?
24. Practical Implications on Managing Menstruation with Sport
1. Are the Needs the Same for the Adult Female?
2. Moving Past Toning and toward LOADING
3. Principles of LIFTMOR and ActLIFE - let's stimulate bone!
4. LIFTMOR Exercises
5. Liftmor Exercises Overview
6. High Impact Exercise Examples
7. Moderate Impact Exercise Examples
8. Impact Exercise Prescription
9. Landing Technique
10. Landing and Key Adult Program Components
11. Down Regulation "Physiological Sigh and Box Breathing"
12. Work:Rest Ratio
1. Welcome to the Pelvic Floor!
2. Introduction to the Pelvic Floor in Women
3. Basic Female Anatomy
4. Viva La Vulva
5. Female Anatomy Basics
6. Connective Tissue of Pelvic Floor: The Living Hammock
7. Pelvic Floor Muscles Three Layers
8. Three Layers of Pelvic Floor Muscles
9. Three Coordinated Skeletal Muscle Slings
10. Neuromuscular Coordination of Pelvic Floor
11. The Diaphragm and the Pelvic Floor and Core
12. Diaphragm and Pelvic Floor in Breathing
13. Diaphragm and Pelvic Floor Move Same Direction But Contract Relax Opposite
14. Pelvic Organ Prolapses
15. Pelvic Organ Prolapses: 1, 2, 3, and 4th degree
16. Pelvic Organ Prolapse
17. Dilution is the Solution to Polution
18. Normal Bladder Function
19. Incontinence in Women
20. Incontinence
21. Urinary Tract Infections and Women
22. Urinary Tract Infection
23. Pelvic Floors Can Be Too Tight! (Hypertonicity)
24. Pelvic Floor Tightness
25. When Pelvic Floor is Too Tight
26. Hypopressives
27. How to Find Your Pelvic Floor
28. Pelvic Floor Physical Therapy
29. Why It's More Than Just Kegels!
30. Diaphragmatic Breathing with Pelvic Floor Relaxation
31. Activating the Living Hammock
32. The Functional Pelvic Floor
33. Pelvic Floor Squat
34. The Functional Pelvic Floor
35. The Functional Pelvic Floor Instead of Kegels
36. The Functional Pelvic Floor
37. Reminder About Engaging Transverse Abdominals With Pelvic Floor
38. Transverse Abdominal Bent Knee Fall Outs
39. Sit to Stand with Pelvic Floor Activation
40. The Functional Pelvic Floor Exercises
41. Pelvic Floors and Athletes
42. The Functional Pelvic Floor in the Athlete
43. Obturator Internus and Piriformis
44. The Functional Hip and Pelvic Floor: Obturator Internus and Piriformis
45. Pelvic Floor and Hip Stretches
46. Piriformis Stretch Japan Study
1. Participation and Specialization
2. Risk Factors for the Female Athlete to Start Thinking About
3. Injury Risk Factors, Energy Requirements and F.A.T
4. Female Athlete Triad Syndrome
5. RED-S
6. ACL overview
7. ACL Injury and Female
8. ACL - Ax, Rx and Prevention
9. PEP Program in a Glance
10. Training for Prevention
11. Glut Med Info
12. Glut Med Exercises
13. Hamstring - Nordic Curl and 1/2 kneel slide
14. Core with Slings
15. More core with slings
16. Balance and Agility for Prevention
17. Balance and Agility Exercises
18. Tuck Jump Assessment
19. Tuck Jump Assessment Examples
20. Patellofemoral Pain and Bone Stress Injury
21. Concussion in Sport
22. Concussion overview & Neuromuscular and Plyometric Training
23. CMJ and Squat Jump
24. Plyometrics and Sport Specific Programs
25. Soccer Conditioning U14 Girls Examples
26. IOC Get Set APP
27. Cycle and Symptom Syncing for Performance?
28. Menstruation Timing and Cycle Aware Training
1. Optimizing Women's Health in the Workplace
2. Is the equipment 1 size fits all?
3. RSIs and MSK disorders in the Workplace
4. Let's talk about nurses
5. Health Care Occupation and Injury
6. The juggling act of life. What are your priorities?
7. Work:Life Balance and Health Disparities
1. What is this section about
2. Disease Burden and Pain
3. Rating Pain
4. Pain, Fibromyalgia and Autoimmune Disease with Females
5. Meet my Amazing Aunt
6. Will You be Installing Baseboards in your 70s?!?
7. Arthritis and Females: Rheumatoid Arthritis and Osteoarthritis
8. Polycystic Ovary Disease
9. Intro to Cancer Slides
10. Females and Cancer
11. Colonorectal Cancer Screening - I did it so you can to (if you are required to!)
12. Screening, Pathogenesis and Exercise Prescription for Females with Cancer
13. Worried so trying to reduce the risk of alzhiemers
14. Let's Start to Talk About Alzhiemer's
1. Brain Health and Women: Dementia vs Alzheimer's
2. Brain Health and Females
3. Your Challenge Exercise to Build Your Cognitive Reserve!
1. Cardiovascular Disease is the Number 1 Killer in Women!
2. Cardiovascular Disease is the #1 Cause of Death in Women!
3. Cardiovascular Health in Women is Understudied, Underdiagnosed, Undertreated, and Underfunded!
4. Understudied, Undertreated, Underdiagnosed
5. Cardiovascular Symptoms Are Different in Women
6. Cardiovascular Symptoms in Women
7. Women Are Not Receiving Cardiovascular Tests but Men Are!
8. The Pathophysiology of Perimenopause
9. Optimizing Women's Health- The Roadmap
10. Cardiovascular Health In Women Across Their Lifespan
11. Cardiovascular Risk Factors
12. The Path Forward in the Forest!
13. Cardiac Disease Across the Lifespan: From Puberty to Post-Menopause
14. Cardiovascular Disease and Exercise
15. Guidelines for Resistance Exercise Training with Cardiovascular Disease
16. Exercise and Cardiovascular Disease
17. Paluch et al. Position Statetment on Resistance Exercise Training
18. Pre-Exercise Screening
19. Rules in the Gym
20. Welcome to the End of the Cardiovascular Unit
21. Green Yellow Red
22. Heart and Stroke Physical Health Resource
23. Cardiac Rehabilitation
24. Pre-Activity Screening Resource from Exercise is Medicine
25. CSEP Get Active Questionnaire
1. Welcome to Osteoporosis in Females
2. Osteoporosis Non-Modifyable Risk Factors
3. Osteoporosis and Modifiable Risk factors: How YOU can help!
4. Osteoporosis Risk Factors
5. Peak Bone Mass
6. What is Peak Bone Mass?
7. Peak Bone Mass
8. Cortical Bone and Microarchitecture
9. Calcium and Vitamin D
10. Calcium
11. Too Much Vitamin D
12. Too much Vitamin D
13. Other Nutrients
14. Falls and Fractures in Women
15. Fractures and Falls
16. Fragility Fractures Men versus Women
17. Women Versus Men with Osteoporosis
18. Preventing Falls and Fractures in our Female Clients
19. Preventing Falls and Hip Fractures in Women
1. Exercise Guidelines for Women from Osteopenia to Osteoporosis
2. Exercise Continuum from Osteopenia to Osteoporosis
3. Movement Guidelines
4. Let's Talk About the Spine
5. Start with Kinetic Chain Alignment
6. Kinetic Chain Alignment for Women with Osteoporosis
7. Balance and Agility for Women
8. Functional Strength in Osteoporosis
9. Functional Strength for Women with Osteoporosis
10. We've Come a Long Way! And Here's the Research!
11. The Research on Resistive Training, Power, Dynamic Loads for Women
12. Protecting Your Client and You- Osteoporosis and Increasing Exercise Levels
1. Changes to Body with Pregnancy
2. APT and Pregnancy
3. Changes to Pelvis and Overall Physiological Adaptations
4. Balance Strategies during Pregnancy
5. Balance and Low Back Pain
6. Exercise Prescription During Pregnancy
7. ACOG Activity Guidelines for Pregnancy
8. What About Screening and High Intensity?
9. The Next Phase: Post Pregnancy
10. Post Pregnancy
11. How to lift that car seat!
12. Lifting and Post Cesarean Recovery
13. Pregnancy Exercises for Functional Strength and Posture
14. Diastasis Recti
15. Post Pregnancy Core Starter
16. Post Pregnancy Core Continued
17. Key Principles for Healing and Post Partum Mood
1. Welcome to Perimenopause!
2. Introduction to Perimenopause
3. Perimenopause Hormone Fluctuations
4. Perimenopause: The Hormone Fluctuations: Am I Dying Or Is this Perimenopause?
5. Perimenopause: The Symptoms: The Estrogen Storm
6. The Perimenopause Rollercoaster: It Can Be a WILD Ride!
7. Perimenopause and How YOU Can Help!
8. Exercise and Perimenopause
9. Perimenopause: the Critical Window
1. Menopause
2. Menopause: The Silence and The Stigma
3. My Own Menopause Moment!
4. Menopause: The Cause
5. Menopausal Symptoms
6. Menopause: The Symptoms
7. Musculoskeletal Syndrome of Menopause
8. Musculoskeletal Syndrome of Menopause
9. The Musculoskeletal Syndrome of Menopause
10. Menopause Resources
11. That's a Wrap for Menopause!
1. Health In Post Menopause
2. The Post-Menopausal Years
3. Genitourinary Syndrome (GSM) Can Be Preventable!
1. Activity Guidelines for Perimenopause, Menopause, and Post-Menopause
2. Exercise in Post-Menopause
3. The Benefits of Brisk Walking
4. What About Walking?
5. Is Walking Good for Bones?
6. What Does the Research Say?
7. It's Not the 1990's Anymore!
8. Higher Intensity Resistance:Build a Foundation First
9. Kimmler's Research EFOPS
10. The ACTLIFE Study
11. Benefits of ACTLIFE Protocol
12. LIFTMOR Study
13. Here's a Review of the LIFTMOR Exercises with Tera
14. More Research Supporting Osteogenesis
15. Exercise Program to Stimulate Bone
16. Add Osteogenic Jumping on Your Bicycle Trip
17. Jumping Principles
18. Just Jump- What is the Research?
19. Jump, Counterjump, Hop, and the Altai Squat!
20. When Not to Have Your Client Jump!
21. The Risks of High Intensity Exercise for Peri and Post-Menopausal Women
22. Why and How to Jump!
23. Heel Drops, Jumping, and Hopping Out in the Real World!
24. Jump Progressions
25. Level 1 Heel Drops
26. Firmer Heel Drop
27. Heel Drops on the Breakwater
28. Heel Drops No Upper Body Support
29. Stair Descent
30. Jumping Down With Rail
31. Osteogenic Jumps for an 87 year old
32. A Reminder on How to Land a Jump!
33. A Review on Moderate Impact
34. Tera High Impact Jump Review
35. Four Square Jumping in the Snow!
36. Hopscotch on the Breakwater
37. Jump Up Jump Down
38. Add Stair Jumping to Your Walk When Ready
39. Jump Down with Rebound Hops
40. The Extra Challenge: Multidirectional Hopping on a Moving Dock
41. Slow Mo Jump!
42. Muscle and Bone Biological Crosstalk: Mechanical to Chemical
43. Forest Gym
44. Calling all older gals....come and join me at the gym!
45. Let's Go Back To The Gym!
46. A Review on Lifting Techniques in the Gym
47. In The Gym: Technique, Endurance, Strength, Power
48. Sled Pull and Push
49. A Word of Caution With Your Clients
50. Heavy Lifting and Frailty References
51. Reference List Pelvic Floor, Perimenopause to Post-Menopause and Frailty
1. Frailty and How You Can Help!
2. What is Frailty and How Can We Prevent it in Females?
3. What is Frailty?
4. Frailty Risk Factors
5. Research on Frailty
6. Frailty: Where to Begin?
7. Take Your Frail Clients Outside!
8. Kitchen Counter or Outdoor Exercises
9. Who Needs A Walker?
10. Teach Your Client to Get Up From the Floor
11. How to Get Up From the Floor
12. Agility Class for Frail Elderly
13. Agility for Frailty: Think About Starting A Class!
1. You Did It: You've Reached the End of the Course! Well Done!
2. More References for Optimizing Women's Health!
3. Certificate for YOU for 16 Hours of Credits
4. Be sure to email us at [email protected] for your certificate!

About this course

$439.00
312 lessons
3.5 hours of video content

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Optimizing Women's Health: From Puberty to Post-Menopause

Course curriculum

Welcome to "Optimizing Women's Health"-From Puberty to Post-Menopause"

General Differences Between XX and XY

Puberty and Adolescence

Adulthood: (19-35 years)

Pelvic Health

Female Athlete

Females in the Workplace

Disease Demographics: Females vs Males

Brain Health and Women

Cardiovascular Disease and Women

Osteoporosis and Women

Activity Guidelines for Women with Osteoporosis

Pregnancy

Perimenopause

Menopause

Post-menopause

Activity Guidelines for Perimenopause, Menopause, and Post-Menopause

Elderly Female and Frailty

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About this course

Discover your potential, starting today