At Mend, we adopt a holistic approach with PT-led women’s exercise programs focused on longevity and quality of life.
The benefits of exercise on perimenopausal symptoms, metabolic health, bone density, and cardiovascular health are well documented in the literature. We are passionate about promoting health and wellness in our community for clients that may have received physical therapy at Mend or are new to the Mend community, desiring the guidance of a physical therapist with exercise to prevent injury or illness.
Mend has top clinicians providing science-supported health and fitness solutions to enhance Women’s Health. Our team of physical therapists and exercise professionals keeps the long view in mind for the active communities in and around Boulder County. Goals from participating in the Mend Women’s Health Program include improving strength, muscle mass or body composition and bone density. Additionally, you’ll experience improved hormone, metabolic, and cardiovascular health with our targeted exercise programming.
The Mend Women’s Class is ideal for those seeking expert guidance with exercise from a medical professional and a supportive group setting.
A collaboration between Doctors of Physical Therapy and expert trainers, our program challenges you and at the same time enhances your confidence with lifting heavy weights. Contact us to learn more about our strength and conditioning training.
As physical therapists, we are well versed in pain management or limited function due to orthopedic and/or pelvic health diagnoses. We understand that fear of injury with exercise is a major limiting factor for women participating in high intensity strength and interval training that has been proven to improve Women’s Health. Mend physical therapists specialize in spine care, orthopedic therapy, pelvic health, and sports medicine. Many participants in class are challenged by chronic pain, current or past injuries, or have mobility concerns. We invite women of all ages to join in a group program where an expert coach will assess your movement along with a licensed and Board-certified physical therapist.
Our team utilizes current best evidence to make informed decisions about exercise program design. Mend integrates science with client preferences within a group setting where each segment can be tailored to the individual to enhance safety and confidence with exercise.
The incidence of musculoskeletal pain increases with age. As a result, many participants in class have had experience with the following conditions.
Research indicates that exercise is highly effective at reducing pain and improving long-term function. Our strength and conditioning program for Women’s Health will give you the confidence to do high-intensity training without concerns about getting hurt. The tailored coaching, group sizes and coach to participant ratio ensure you get a high level of support in an evidence-based women’s exercise program that supports your health.
Our classes teach strength and interval training utilizing both an experienced trainer and a physical therapist. Many women in our classes have had joint or spine pain, postpartum issues, injury, etc. They value having a PT-led class in a safe, controlled environment to prevent reinjury, improve resilience and reduce pain.
Whether you’re looking for women’s weight lifting classes, good exercises for heart health, or hormonal regulation, the power of exercise for women’s health cannot be overstated. Studies have shown that there’s a link between weight lifting and bone density, cardiovascular health, long term function and metabolic health. Every movement can be tailored for age and ailment.
For osteoporosis prevention and even bone building, weightlifting can help but it must be of appropriate intensity in order to stimulate positive adaptations in bone. In our experience, women do not lift at high enough intensity to achieve the desired change in bone density. The guidance of a physical therapist and the gradual progression of exercise over time are aspects of the Mend Women’s Class that participants report enhance their confidence to lift heavier loads and thus experience the positive benefits of resistance training on bone health.
Many women in Colorado want to treat perimenopause naturally or are aware of the importance of exercise along with menopausal hormone therapy (MHT) during the menopause transition. Exercise has an emotional and physical impact. Hot flashes, mood, weight, and sleep are all positively impacted by specific exercise protocols for Women’s Health.
Improve your metabolic health directly with Mend’s specific blend of workout protocols. Exercise boosts metabolism and improves insulin sensitivity, as well as many other indicators of metabolic health.
Cardiovascular health is a well-documented issue, in fact, cardiovascular disease is the leading cause of death in women. Good exercises for heart health include both strength training and cardiovascular training. High-intensity interval training (HIIT) and sprint interval training (SIT) bring your heart rate up in short bursts with adequate recovery for repeatable tough efforts. These higher intensity workouts can not only be more time efficient but may also be more beneficial for health than moderate intensity training.
Studies have proven that when women are weightlifting, their mood and energy improve. Exercise supports our cellular mechanisms when our hormones change with age and can naturally reduce stress and positively impact the body for longevity and health.
At Mend, we are passionate about empowering our patients to achieve long-lasting wellness with consistent participation in high-quality exercise. Join us for a complementary trial class or fill out a form for us to contact you.
Science has proven that combining strength with high-intensity interval training (HIIT) is ideal for general health and perimenopause and is a nice complement to all the endurance activity the population in Boulder County loves.
At Mend, we understand pain points such as:
The community we’ve built with our Mend Women’s Class is extremely supportive. Our classes have a wide range of ages, abilities, goals and body types, and everyone is welcome whether you are experienced with weightlifting or it’s your first time in the gym.
Each class is limited to 20 participants and has two coaches: a board-certified Physical Therapist and an experienced trainer/coach. We do this so that each individual has the attention they need to feel safe and confident during class. By limiting our class sizes we are able to offer specific movement cues and personal feedback.
We recommend attending twice a week. This is the minimum dose of high-intensity strength training and interval training to benefit women’s health. Our classes are designed with two distinct exercise sessions each week, and we recommend you attend one of each for balanced and optimal results.
Each class has both a weightlifting/strength training component and a high-intensity interval component. We begin by warming up together and then head into a strength-building component. Each workout is scalable, and our team works closely with each person. Women in weight lifting programs benefit greatly when combined with more intense anaerobic exercises with breaks.
Research indicates that individuals performing unsupervised strength training at self-selected intensities are more likely to underdose their exercise and miss therapeutic training intensities as compared to individuals supervised by a coach, trainer or physical therapist.
Our expert team at Mend consists of fellowship-trained (FAAOMPT) and/or Board-Certified Physical Therapists and expert coaches who are dedicated to women’s fitness, longevity, and health.
Currently, Mend’s women’s exercise program is taught by Dr. Kristin Carpenter, Maggie Kerrigan and Dr. Erica Tran. These classes take place in Boulder and Louisville.
For almost 20 years, Kristin has been practicing physical therapy. She is a fellowship-trained, board-certified orthopedic specialist placing her among less than 0.5% of fellowship-trained physical therapists in the US.
A former Division I-level athlete and mom of two, Kristin has extensive experience treating:
Erica is at the forefront of her field and is also a Colorado native. She is a former collegiate tennis player and a passionate physical therapist. Erica specializes in treating orthopedic and pelvic health conditions, including:
Because of her athletic and weightlifting background, she also excels at addressing low back, shoulder, and knee injuries. Through tailored rehabilitation programs, Erica helps patients regain mobility, improve balance, and manage chronic conditions, promoting independence and vitality.
For over a decade, Maggie has been dedicated to one-on-one and small group training, driven by a deep passion for helping clients move and feel better. Her mission is to empower others to become their strongest, most confident selves, inside and out. Maggie specializes in functional training and muscle-building for women, believing it’s key to aging with strength and grace. She is also:
We offer the Mend Women’s Class in Boulder and Louisville! Please see schedule below.
Mondays 9:30-10:30am
Wednesdays 9:30-10:30am
Tuesdays: 7:30am, 9am, 4:30pm
Thursdays 7:30am, 4:30pm and Fridays 9am, 10am
Try out a free class in either location at any time. Drop in about 5-10 minutes prior and say hello! We’ll have you sign a waiver and give you the rundown of the gym. When you arrive, just ask for the “Mend Women’s Class” and one of your coaches will show you around.
We encourage you to check out the class, but you can also come see us at Mend first to address individual concerns about exercise with one of our physical therapy experts. Book an appointment, or give us a call: (720) 772-6780.
Our class sizes are intentionally limited to 16-20 participants to allow your coaches to provide adequate supervision and feedback for safety, confidence and to scale exercises as needed based on your ability level.
At Mend, we work closely with each new participant in class to develop a program that meets your needs and goals. During group classes, we alter, adjust or “scale” as needed based on your medical history and capacity for exercise. This is achievable because our classes are small and led by both a coach and a physical therapist.
This is one reason why we love partnering with our local CrossFit gyms – we have everything you need in both locations! We have all your equipment covered for any modifications that need to be made. We recommend bringing a water bottle (although we do have water fountains).
We offer monthly memberships and flexible 10-class packages in either location.
Boulder: $228/month or $300 for 10 classes
Louisville: $185/month or $250 for 10 classes
Each participant in class is also entitled to a complimentary physical therapy evaluation at Mend to address any current pain or concern about exercise ($165 value)
At Mend, we are truly invested in your health and well-being for the long haul. We believe that high quality exercise is powerful medicine that can help us live longer and more high quality lives.