Monarch Strength | Fall 2026
News & Updates
The Strength to Shift
Letting Go. Finding Balance. Growing Stronger.
A seasonal guide for women navigating the Pause years with strength, intention and support.
What might your body be asking for this Fall?
Fall naturally invites a change of pace. Days become shorter. Routines shift. The air cools and just as nature begins releasing what it no longer needs, this season can offer us an opportunity to notice what is, and is not, supporting our well-being.
For women navigating the Pause years, this doesn't mean starting another rigid wellness routine. Not at all, instead it means becoming curious about what your body needs now.
At Monarch Strength, our fall practice is simple:
Nourish. Move. Breathe. Release. Restore.
Perimenopause and menopause are natural transitions and here are a few a tips to get you through this season:
SEASONAL SHIFTINGS
PHYSICALLY
ο»Ώο»ΏRegular strength & weight-bearing exercise.
ο»Ώο»ΏAdd gentle mobility, stretching, walking or yoga
Stay hydrated, even if temperature cools.
Protect time for sleep & recovery.
MENTALLY
ο»Ώο»ΏRevisit one commitment.
Remove one expectation that no longer supports you.
When stress begins to build, pause long enough to notice your breathing.
EMOTIONALLY
ο»Ώο»ΏInstead of asking: βWhy canβt I handle things the way I used to?β try asking, βWhat would support me better now?
Create intentional moments to create space between the demands around you and how you respond to them.
SPIRITUALLY
ο»Ώο»ΏPractice gratitude for what remains, while releasing what no longer belongs.
Notice ordinary gifts (a quiet morning, a conversation with someone you love, a walk outside).
The first warm sip of coffee/tea.
From Monarch Strengthβs Founder
JENNIFER SANCHEZ
Fall reminds me that change doesn't have to mean decline but an invitation to become stronger in a different way.
I hear from women who tell me that their bodies feel unfamiliar, that approaches and/or routines that once worked don't seem to work the same way anymore. Many women are overwhelmed by the amount of conflicting wellness information they see everywhere around them (Social Media, TV, etc.).
That's one of the reasons Monarch Strength exists.
I want women to have a trusted place where they can ask questions, learn about their changing bodies, build strength, and discover sustainable practices that support the life they want to keep living.
I believe aging can include strength, vitality, confidence, connection, and purpose.
This isn't about fighting aging.
It's about learning how to support ourselves as we move through it.
I'm grateful to walk alongside you.
β Jennifer
πΏ Community & Care Spotlight
SUPPORT TO THRIVE
Why Monarch Strength Exists
One reason Monarch Strength exists is to help shift the aging narrative for women navigating the Pause years (35+ year old). Part of this shift is helping women see this phase of life as a time of strength and vitality, not decay. πͺπΌ
Another reason Monarch Strength exists is to provide preventative care and lifestyle guidance to help women lower their risk for chronic diseases, such as: osteoporosis, metabolic dysfunction, dementia and Alzheimer's risk and heart disease. π
Finally, Monarch Strength exists to help reduce mental health isolation by creating a safe space for women who are experiencing mid-life changes, changes that can often feel scary and can leave one feeling not like themselves. π«ΆπΌ
So, why Monarch Strength?
Bodies are rapidly changing
Traditional diets and fitness do not work for mid-life women
Emotions are being overwhelmed by conflicting information over social media and a trusted filter is needed
Click here to learn how Monarch Strength can help support your strength training needs and goals.
WOMENβS SUPPORT CIRCLE
From Fight-or-Flight to Rest, Restore & Reconnect
Monarch Strength and Michelle Bramlett of Take Root Wellness are preparing the next Perimenopause & Menopause Women's Support Circle.
The gathering will explore what happens as our bodies move between activation and recovery, as well as understanding our nervous system.
It is the sympathetic nervous system that helps us mobilize our body when action is needed and it is the parasympathetic nervous system that supports processes associated with rest, recovery and digestion.
What to Expect
πΏ Grounding Practices to regulate the nervous system
π«Άπ½ Safe, confidential space for real conversation
π Education on mid-life wellness topics
Date & Time
π Thursday, October 15th
β ββ±οΈ 6:00pm-7:30pm
Recommended Reading for this season π
Season of Gratitude: The Role of the Lungs and Large Intestine in Letting Go
Jenniferβs Fall Seasonal Shiftings draws inspiration from traditional seasonal wellness philosophies that associate autumn with the metal element and the lungs and large intestine. Within such traditions, Fall represents breath, reflection, release and preparation for Winter. Monarch Strength uses these ideas as reflective wellness practices, not medical treatment, alongside evidence-informed movement, nutrition, sleep, stress management and healthy-aging practices.
Click here to learn more!
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Create moments of calm.
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Choose warming, satisfying foods.
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Let go of habits or expectations that no longer serve you.
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Notice something good each day.
What worked at 25 may not be what you need at 35, 45 or 65 and beyond.
Bodies change throughout adulthood, and so does the way we care for them.
Monarch Strength coaching is designed for women who want to move toward sustainable strength training that lasts a lifetime.
Personalized programming, ongoing coaching, and accountability, designed for your body and your goals.
Wellness Check-in
Use the following activities to support your wellness in this new season.
Choose one place to begin, and challenge a friend to join you.
Strength: Schedule two strength training sessions
Movement: Take a walk after dinner
Nourishment: Add another vegetable or protein-rich food to your meal
Recovery: Create a consistent bedtime routine
Connection: Call a person who helps you feel grounded
Breathe: Take a few quiet minutes to notice your breathing
Beginning in October clients will receive βTea Time Flutterings,β a weekly email to ground ourself with intention. These prompts offer inspiration and encouragement to support you on your strength training journey and beyond.
π
Beginning in October clients will receive βTea Time Flutterings,β a weekly email to ground ourself with intention. These prompts offer inspiration and encouragement to support you on your strength training journey and beyond. π
A Gentle Invitation π«ΆπΌ
Maybe your body has been asking for something different.
Maybe you are tired of sorting through conflicting advice.
Maybe you know you want to feel stronger, but not sure where to begin.
You do not need to have it all figured out.
You do not need to do it alone.
You simply need to begin. π