Think about that.
For some women, it's a relatively smooth transition. A select few barely notice symptoms at all. But for many women, menopause can feel confusing, frustrating, and overwhelming.
YOU MAY BE WONDERING...
You're not imagining it.
You're not "just getting older." And you don't have to figure it out alone.
As a Certified Integrative Perimenopause & Menopause Coach and Pelvic Physical Therapist, I partner with women to help them understand what's happening in their bodies and minds, make informed decisions, and move through this transition with confidence.
If these are the questions you’ve been having, and you’re ready to get them answered? You’re in the right place.
Why can't I sleep?
Why am I so anxious?
Why does my body hurt?
Why am I gaining weight when nothing has changed?
Why don't I feel like myself anymore?
Trouble sleeping or waking throughout the night
Brain fog or forgetfulness
Anxiety that seems to come out of nowhere
Mood swings or increased irritability
Weight gain despite doing everything you've always done
Joint pain or body aches
Changes in your menstrual cycle
Feeling emotionally overwhelmed
A loss of confidence
Feeling disconnected from yourself
Information overwhelm from trying to figure it all out online
Trouble sleeping or waking throughout the night
Getting injured every time you try a new activity
Your tests are all normal, but you know you’re not okay
New Food sensitivities
Are you tired of…:
We have been thrown into the most challenging phase of life without a life raft. Knowledge is power. Let’s help you understand what's happening. And what you can do about it.
It’s not a secret that the brain runs the show. All of the workings of your body are run by the nervous system. If it’s in a state of constant upregulation, fight or flight, it can't learn to reconfigure itself to operate in this new evolution. You will learn tools to help it through this change.
We all know the things that keep us alive. Breathing, hydrating, moving, eating, sleeping, and connecting. Getting these in good working order for the new system you are supporting will be the foundation of this work. This will help with all the things that can become life-threatening issues in menopause. Metabolic Health. Cardiac Health, Bone density. Brain health. Autoimmune diseases. Cancer.
This is the hot topic these days, isn’t it? Along with getting your foundation in good working order, you might be a candidate for hormone replacement therapy. BHRT. MHRT. All the words. We will make sure you understand what should be tested, and when. What supplements might help. How HRT can help you, and how you can access it. I am not a prescriber, but can refer you to one and help you understand the process.
Whenever you are working on addressing a problem, you have to have a goal. This is the fun part. Where you get to focus on and decide, how do you want to live the rest of your life? This is the secret sauce. Because, yes. Perimenopause can be challenging to survive. But. It’s after all the chaos where the life you deserve can begin to emerge.
IF YOU'RE NODDING YOUR HEAD...
Breathe.
Pause.
Soften.
Sleep
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difficulty falling asleep
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waking throughout the night
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fatigue
Brain & Cognitive Health
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brain fog
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forgetfulness
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lack of focus
Physical Health Musculoskeletal
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shoulder and hip pain
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loss of strength
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headaches
Metabolic Health
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weight gain
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loss of energy
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insulin resistance
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diabetes
Hormonal & Reproductive Health
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irregular periods
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infertility
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heavy bleeding
Sexual Health
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changes in libido
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new UTIs
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dry and painful sex
Cardiovascular Health
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hot flashes
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heart palpitations
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elevated blood pressure
Menopause Is More Than Hot Flashes
Many women are surprised to learn that menopause affects nearly every system in the body, not just their reproductive health.
Hormonal & Reproductive Health
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irregular periods
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infertility
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heavy bleeding
Are you over the age of 35? We have to start paying attention. Any of the above symptoms: headaches, sleep disturbances, unexplained weight gain, loss of libido, depression, heart palpitations, joint pain, etc.
Don’t ignore these.100%. We have estrogen receptors in practically every cell in our body. That’s why menopause symptoms can vary so drastically from one woman to the next. And all of the hormones that are shifting…estrogen, progesterone, testosterone, as well as insulin, cortisol, and thyroid…they all communicate with each other. So, if one is struggling, it’s going to be a frustrating conversation.
Friends have opinions. While well-intentioned, personal experiences vary wildly.
Social media has endless advice. An algorithm-driven ecosystem of trends.
The internet offers endless solutions. This makes it difficult to separate marketing from medicine.
Doctors often don't have enough time. Short clinic windows rarely allow for deep conversation.
What No One Tells You About Perimenopause
Most women barely learn about pregnancy before they are in it. Almost no one is prepared for perimenopause.
Instead, we're expected to figure it out in the midst of the chaos while we're living it. I have also been surprised by how many of my clients were never educated about their menstrual cycle, fertility, etc. So, there’s really a huge deficit of learning across the board, but what we’ve been taught about PERIMENOPAUSE is practically nothing. And what we HAVE had access to is often overwhelming, conflicting, and inaccurate.
Technically, menopause is marked when you've gone three hundred and sixty-five days without a menstrual period.
But menopause isn't the end of your journey.
It's simply one day along it. One day of many as you move forward to a new beginning. That year before, and sometimes up to five years after, are still years of stabilizing. Your system is establishing a new normal. Building a new foundation. Ready for the next evolution.
The pivot milestone.
This is where a woman might begin noticing that something feels different, even when she’s still having regular periods.
You may wonder why you're suddenly anxious, exhausted, forgetful, or unable to sleep.
You're not imagining it. Your hormones are beginning to shift, and your body is asking for something different.
The chaos & change chapter.
Postmenopause isn't about going back to who you used to be. You can't. And you may not want to. Literally everything changes.
It's about moving forward into the rest of your life with strength, confidence, and growth.
This can become one of the most fulfilling seasons of your life when you understand what your body needs and have the support to help you get there.
The new evolution chapter.
Understanding Your Perimenopause Transition
Menopause isn't one day. It's a transition.
It’s not a sprint; it's a marathon.
One that unfolds over time and looks different for every woman.
One thing gets better, and something else shows up.
One of the first questions I hear is, "Where am I in all of this?"
Understanding your unique situation is important. But there's often a disconnect between knowing what's happening, knowing what to do next, and knowing HOW to do it. Preparing for Perimenopause can have a significant impact on how you experience it. That's where coaching becomes a partnership as you begin rebuilding.
Absolutely, which can be confusing, right? Symptoms can show up, on average, five to fifteen years before you stop menstruating. Menstruation stops when hormones shift beyond a threshold. Symptoms show up when the shift begins.
Again, 100% absolutely. It can become more difficult for some women after the age of thirty-five, but technically you are considered in the reproductive phase until that day, one year after you stop menstruating. Certain hormone levels may indicate that it’s unlikely that you will get pregnant, but unless you’re ready to have another child, reliable contraception methods still apply here.
We tend to think everything is on a general decline at this time, when in fact, estrogen is highly variable from one part of the day to the next. From one part of the month to the next. Since it has an impact on how all the other hormones function, it can be very difficult to target how your body will respond throughout this shift.
What Got You Here Won't Get You Where You Want To Go
One of the biggest lessons of menopause is realizing that what worked when you were thirty may not work now.
Your hormones are changing.
Your body is changing.
Your nervous system is changing.
EVERYTHING IS CHANGING.
That doesn't mean you've failed. It means your system is getting ready for something different.
This isn't about trying to hold on to who you used to be. You can't.
But you can move forward with strength, confidence, and growth.The chapter after menopause can become one of the most fulfilling of your life. It’s not to be feared, but rather celebrated.
Let’s help get you ready for it.
Why Coaching?
There's often a disconnect between knowing and doing.
Many women already know they should sleep more, move more, reduce stress, or eat differently. But knowing what to do and actually taking the steps to help your body during perimenopause are two very different things.
Coaching offers an ongoing blend of guidance, accountability, encouragement, inspiration, and support as you navigate a transition that doesn't happen overnight.
It's a long journey, not a one-time appointment. A marathon, not a sprint.
Partnership. Education. Support.
Menopause isn't something you fix. It’s something you navigate. We can't erase, avoid, or escape menopause. This transition can last for up to 10-20 years, and your needs will change as you move through it.
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That's why coaching is different than simple medical management with HRT.
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Together, we'll build an evidence-informed plan that's personalized to your individual unique symptoms, challenges, and how they align with your goals and lifestyle. You'll learn what's happening in your body and mind, understand why you're experiencing certain symptoms, and discover and establish, practical strategies that will bring you some calm in the chaos.
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Thank you for the recommendations and for giving me the nudge I needed to start.
Terri
My life as a female is better because of Caroline. I recommend her any time I hear Pelvic Floor, Perimenopause, or Menopause.
Katelyn
Menopause Isn't the End of Your Story
Many women think coaching is about helping you survive menopause.
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I see it differently.
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Coaching is about preparing you to thrive for the rest of your life.
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My goal isn't to simply help you manage symptoms. It's to help you build a resilient foundation from which you can launch into the incredible life you deserve
Let's get you ready for that next chapter.
Walking Alongside Women Through Menopause
One of the unique benefits of working with me is access to my extensive network of trusted professionals.
In over ten years of serving women's health in Wilmington, I've built strong relationships with physicians, therapists, dietitians, fitness professionals, acupuncturists, counselors, and many other complementary and alternative holistic specialists.
Over the time you will be working with me, you may also benefit from the support of another specialist. Because I have come to know you, I will be better able to connect you with the best option for you and your goals.
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You don't have to navigate this transition alone.
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Integrative Women’s Health Institute certification in Integrative Perimenopause and Menopause Coaching
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Member of the Menopause Association and studying for the certification test
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Girls Gone Strong Menopause coaching certification in process.
How I Became a Menopause Coach
As a Pelvic Physical Therapist, I've spent more than a decade helping women in Wilmington change their lives. Over these years, it became clear there was a significant gap in perimenopause care, as my birth and postpartum clients were often experiencing both. Women were struggling with symptoms, searching for answers, and often leaving their provider appointments feeling unheard or unsupported.
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Several years ago, I co-hosted and coordinated Wilmington's first Menopause event ever, before menopause became such a hot topic.
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It confirmed what I already knew.
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Women don't just need information. They need a clear first step. And the next. The occasional nudge in the right direction. They need someone who understands the journey and can help them navigate it. That's why I became a Certified Integrative Perimenopause & Menopause Coach.
Choose Your Path to Clarity
First Step Call
An Introduction
Not sure where to start?
This complimentary call is an opportunity for us to get to know each other and decide if working together would be a good next step for you. I'll answer your initial questions, explain how I work, and help determine whether menopause coaching with me is the right fit for you.
Compass Call
A One-Hour Education & Strategy Session
If you're looking for answers but aren't ready to commit to ongoing coaching, this one-on-one session is the perfect place to start.
Together we'll explore:
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Where you are in your menopause transition
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How your symptoms may be connected
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Other factors that could be influencing how you're feeling
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Evidence-informed education about menopause
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A practical strategy you can begin implementing right away
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Possible referral to an appropriate provider/resource
You'll leave with a better basic understanding of what's happening in your body, greater confidence, and a powerful single next step in a clear and forward direction.
Blueprint Call
A Ninety Minute Education & Strategy Session
At ninety minutes, this is the Compass Call, with just a little more information, definition, and a little more to work on when we are done. We will create a bit of a blueprint for you to follow on your own in a few areas, until you feel ready to move into a more in-depth coaching relationship. If you're someone who is bringing a lot to the table, has a lot of questions, needs a lot of information, and wants more to do, the Blueprint Call is a more advanced and integrative option.
Together we'll explore:
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Where you are in your menopause transition
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How your symptoms may be connected
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Other factors that could be influencing how you're feeling
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Evidence-informed education about menopause
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Multiple Practical strategies you can begin implementing right away
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Possible multiple referrals to appropriate providers/resources
You'll leave with a better basic understanding of what's happening in your body, greater confidence, and a powerful single next step, clear direction forward.
Membership Community
Continue Learning, Growing & Connecting
Menopause is easier to navigate when you don't have to do it alone.
The Membership Community provides ongoing education, encouragement, and connection with women experiencing similar transitions.
Membership includes:
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Twice-weekly group coaching sessions (Zoom or in person)
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Access to session recordings
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Video resource library
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Educational content
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Book club discussions
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Guest speakers
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Social gatherings and community events
$150/month
(12-month membership)
Menopause Power Parties
Learn Together. Laugh Together.
Cry Together. Grow Together.
Menopause doesn't have to be a lonely experience. Gather 6–8 friends and host an educational menopause gathering in a comfortable, welcoming setting.
Choose to host:
At my office: $100 per person
In your home: $75 per person
Enjoy conversation, education, food, mocktails (or mimosas!), and practical takeaways you can begin using right away. You'll leave with a better understanding of menopause, stronger connections with other women, and resources to support your next steps.
Bonus: Those who decide to enroll in my Four-Month Coaching Partnership will have their fee applied toward the program.
From $75 / person
Four-Month Coaching Partnership
Personalized Support Through Your Menopause Transition
Menopause isn't one appointment or one quick fix. It's an ongoing transition, and coaching provides consistent guidance as your symptoms continue to change.
This four-month partnership includes:
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A comprehensive 2-hour intake session
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8–10 one-hour coaching sessions
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Personalized education and action plans
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Ongoing guidance and accountability
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Full access to the Membership Community during your coaching program
$450/month for 4 months
($1,800 total)
$1,600 when paid in full at sign-up
Not Sure Which Option Is Right for You?
If an actual conversation feels like it might clarify your next step, let's have one. Let's have one. We'll talk about your symptoms, concerns, and goals, and together we'll decide what level of support makes the most sense for where you are in your menopause transition.
You're Probably Wondering...
Questions are one of the most powerful ways to understand menopause.
This is really where much of coaching lives. In a nutshell, it’s the time frame when the hormones that have supported our reproductive years start to shift. From our mid-thirties to around fifty. While all the sex hormones are trying to figure it out, there can be chaos, or we may barely notice it’s happening. See the FAQ about “How do I know? Periods can become very irregular, or more like clockwork than they ever have. Luteal phases and PMS can get worse, or better! Every unique system responds differently, according to a huge variety of factors, and this is what makes it so hard to standardize management of it. Coaching can help us better understand the specifics of our own situation, and help determine the best path through.
Menopause, by medical definition, is the day 365 days after your last menstrual period. It’s a huge milestone in many ways, physiologically, emotionally, and physically. But, it’s one day. A threshold. That point on the spectrum of change, at which, when your hormones reach a certain level, your body is no longer capable of creating and sustaining another life. Perimenopause is really what we want to address. The whole transition.
Post Menopause is the rest of your life. This is where we are aiming our focus , where our motivation for the hard things lies. Once all the hormones have stabilized, and we don’t have to deal with all the unpredictability and cyclical symptoms. Technically, it’s everything in all the days after that first 365 days without menstruating. But, we also really know, things can continue to shift for up to five years after you have that last period. It will likely be much more subtle than prior to Menopause, but.
Some people have a significant, powerful and profound positive to response to HRT. And some have a negative one. We are not all the same. We need to know whats happening, why, and what’s in our foundational toolbox to determine your best approach.
There is a list of up to a hundred signs and symptoms, and unfortunately it’s not the same for everyone, and it’s not always hot flashes. Sleep disturbances, hot flashes, depression. Periods can become very irregular, or more like clockwork than they ever have. Luteal phases and PMS can get worse, or better! Every unique system responds differently, according to a huge variety of factors, and this is what makes it so hard to standardize the management of it. Coaching can help us better understand the specifics of our own situation, and help determine the best path through.
The average age of Menopause (the cessation of menstruation for 365 days) is 50-52 years, depending on the research you follow. However, some women can go into it earlier. Premature Ovarian Insufficiency (POI) is diagnosed when the ovaries stop their normal function before the age of 40. This is why understanding across the lifespan is so important. Also, ask your mom when she stopped menstruating.
Coaching is not, unfortunately. This is why I am trying to make this accessible to everyone on different levels. This is simple health knowledge we should have all been learning about since puberty. However. Many insurances do cover HRT.
To be honest? Yesterday. Imagine the day when every woman starts learning about menopause when she starts learning about her period, pregnancy etc. As part of a spectrum of reproductive health. This will allow her to take care of herself from the start in a way that will support her health through Perimenopause and beyond.
Let’s have a First Step call. We can talk about what’s going on, some of your questions. If we need more time, and you want more of a direction with things to start working on, we can have a Compass Call or Blueprint Call. See above.
No. Where a physician can order tests and prescriptions, I help you understand what your options are so you can make educated decisions about multiple things you can do to support yourself, with tools like HRT and others.
They can be either or both. I can support women anywhere, and if you are local to Wilmington, we can have face-to-face or virtual connections.
The first thing you can do is decide how you want to feel now, and begin to figure out how you want to live the rest of your life. Aiming at how you used to be is, essentially going backwards. We are going forward, always. If you truly look at how you used to be, you might recognize that life isn’t the one you want now. Let’s talk about what you want to feel like as your self evolves into the best self of your life.
It's really a combination of what you’re looking for and how I can help. We will talk about some of your history, what you’ve been challenged with, what brought you to me, and do some work on where you want to be when we are done. Depending on the type of session you choose, the complexity and content will change.
Nope! Of course not! You have so many options. You can keep reading all of my blogs and FAQs, and all of the other content that is becoming available on social media and the internet, reading books, etc. If that is giving you what you need to take care of yourself and create the life you want to lead in this next phase? Excellent. If you feel like you need more community and personal information, we can hold a Power Party with you and some of your closest friends. If you prefer online zoom connection, you can join the membership. And if you feel like you are ready for the whole show, we can set up a bespoke coaching program for you that includes all of these. You have options. This is your show.