Programs — Programas

Two ways to begin right now.

Most women begin with our small-group coaching — the most welcoming way into the work. Some begin one-on-one. Whichever you choose, you will be doing this with women who get it, with a coach paying attention to you. Here is what is available now, what is coming next, and the longer view.

A small group of women — mid-40s to early 60s — training together. Mid-rep, mid-laugh, mid-correction. Real bodies, real attention from the coach. Natural light. Editorial.

Most women begin here 02 · The Tide

Group Membership.

Small-group coaching. Live training every week. A community of women in the same chapter as you.

Group Membership is the most welcoming door into this work. You'll join multiple live training sessions every week, get the recordings for the days life gets in the way, meet monthly with the group to slow down and ask the questions you can't ask anywhere else, and have direct access between sessions for the things that come up. You will not be doing this alone.

There is also a higher level of Group Membership that includes a monthly 1:1 session — for women who want personal eyes on their programming alongside the group.

Learn more about Group Membership →

Available now · By application 01 · The Summit

Private Coaching.

Working one-on-one with Alejandra. The most direct path through this chapter.

Private Coaching is for women who want depth and attention only 1:1 allows — programming designed specifically for your body and your hormonal context, direct access between sessions, and an expert in your corner. You also join the group sessions when you want the company of other women in the same work.

By application. Private Coaching is intentionally limited so each woman gets what she needs.

Alejandra coaching another woman through a resistance-band exercise — natural light, faces in focused concentration.

What's included

Personalized programmingbuilt specifically for your body, your context, and your hormonal stage.
Direct 1:1 coachingwith Alejandra — methodology, training, recovery, lifestyle, and the questions that don't fit anywhere else.
Access between sessionsfor programming questions and adjustments as you go.
Inclusion in small group training sessionswhere you practice the work alongside other women in the same chapter.
Coordinated guidanceon hormone therapy considerations, when relevant — informed by your clinician's care, not replacing it.

Who it's for

Women in the long middlenavigating perimenopause, menopause, or the years that follow.
Women who have done the researchand want a coach who can hold both the training and the medical context together.
Women ready to do the actual work— not looking for a quick fix, but for the depth that lasting change requires.
Women who want the founder herself— the originator of the method, in your corner.

Inquire about Private Coaching →

A brass compass on linen, in afternoon light. Or a long horizon, calm sea. Editorial — instrument as quiet metaphor for guided passage.

Coming next · Waitlist open 03 · The Compass

Coordinated Care.

When your training and your hormone care belong in the same place — held by the same team.

How tired are you of being your own care coordinator? The doctor who renewed your prescription but does not know what you are lifting on Tuesdays. The trainer who does not know what your hormones are doing. The supplement aisle that feels like a black hole. The internet that says everything and nothing. You have become the project manager of your own midlife — and you did not sign up for that.

Coordinated Care is the next door we are opening — for women already in our work who want their hormone care held alongside their training, in one coordinated place. The waitlist is open. The waitlist hears everything first.

Learn more & join the waitlist →

Coming early 2027 06 · The Refuge

Weekend Retreats.

Two or three days away. Strength, recovery, quiet, and the company of women in the same chapter of life as you.

Our first Weekend Retreat is planned for early 2027. A single pilot retreat, sized small (cap of twelve attendees), held at a property chosen for the right architecture and the right surroundings — small, architecturally honest, surrounded by enough nature to remind you what your nervous system was designed for.

The waitlist hears first. Once dates, location, and pricing are confirmed, we will share them with the notification list before any public announcement.

Learn more & join the waitlist →

A wide horizontal — coastal cliffs at dawn, or a stone-walled retreat property in soft morning light. Quiet. Considered. The opposite of resort photography.

The Longer View

More is coming. One offering at a time.

Antu Mar's design includes more than what's available today. Each of these is in development; each will arrive when it can deliver at the standard this work deserves. None are launching immediately, and none are taking signups yet — but the shape of where we are going is honest to share.

Small Group Coaching · Small CohortAn intimate group of six to twelve women working through the method together over a defined season.
Online Courses · Self-paced DigitalThe methodology, on your time. Self-paced courses for the foundations of hormone-intelligent strength training.
Workshops · One-day WorkshopA single day of immersive workshop training, in person or virtual.
Flagship Retreat · Multi-day FlagshipFive to seven days. The flagship multi-day immersion. By application only, at significant places — eventually, in Chile, where this work began.