TriSystem Women's Health Program

Metabolic Health For Women

Practical methods for metabolic health and fitness designed specifically for women.

Here is the Right Workout, Specifically Made for You!

Your complete care plan includes diet and exercise guidance and that can't be overlooked or forgotten. It is very important for every TriSystem member. Long gone are the days of leg warmers and step aerobic classes filled with women trying to stay the size of their youth. Their replacement: hours on the stair master or spin class set to 90's music and dance lights have also proven to be less effective. What really works for those with the XX chromosome pair is:

A research proven, medically based workout that:

meets you at your current fitness and metabolic level
progresses with you at your own pace
and eventually optimizes your personal metabolism and body composition.

Here it is, a routine you can do anywhere and start at any level. From never exercising ever before to former competitive athletes, grab some affordable exercise bands (2 sets are discounted) from Amazon and you'll be ready to start when they are delivered. These have same day delivery in some areas. At the very latest, you can start by TOMMOROW! It only takes 20 minutes and you only have to do it (correctly), twice a week.

More about YOUR workout

Once you have your bands, follow along in the video below. See exactly what we are talking about below.

For those of you who want an additional dynamic warm up using the same bands, here is an optional addition to your workout preferably done first:

You can learn more about the science behind this here. Do you have questions? Do you have special needs or adaptations to this workout? Why don't you join me, live and lets do your version of this workout together. We meet several times a week, virtually via Zoom to get you on track for efficient, personal and effective results. Interested? Register below.

Hi, I’m Jeff Kotterman, your licensed metabolic practitioner and certified personal trainer who specializes in women’s hormonal and metabolic health. I’ve had years of experience and research that have led to both personal success with my own family, my clients and organizations who prioritize and advocate specifically for women’s health.

A general or generic approach to your health is NOT what you need. I’m here to help YOU, specifically.

To delve deeper into the science of why this workout will work best for you or to hear more about my background and story, watch my videos that focus on these things. Now let’s focus on you! I’m sure your doctor, physician’s assistant or nurse practitioner has told you that exercise is a great modality to help hormone function, metabolism, help with menses or menopausal issues, fertility and pregnancy and even sexual function.

The question is: What specific type of exercise is most effective for these benefits? Isn’t all exercise good?

Of course, as your health and fitness advocate, I’m a fan of all types of exercise. The workout today is going to give you the most “bang for your buck.” It’s going to be the most efficient, most effective way to tell your body to optimize hormones and metabolism.

This workout sends a clear and correct message to your body to make metabolic changes that last.
Now I’m not saying that walking or stretching or any other type of exercise are ineffective. What I am saying is that this exercise should be prioritized. It’s the most important and should be done first.
Here is the science behind why this is right for you. (link)

Anyone at any fitness level can do this workout, regardless of fitness level, orthopedic conditions or underlying conditions.

Note: you may need some specific modifications to the workout if you are unable to do some of the exercises in this workout. Please consult your physician or medical advisor and we can give you effective alternatives for the ones you can’t do.