Are you a female who is in perimenopause or menopause and are ready to....

Find your healthy weight and feel like YOU again ...

Stop feeling guilty every time you eat something you "shouldn't"..

Manage your feelings of depression/anxiety naturally with nutrition and exercise...

Exercise in the way that's best for the stage of life you are now in

Balance your hormones and understand why your metabolism is different now than it was in your 30's

Actually enjoy deciding what to wear each day, and to feel good in your favorite pair of jeans...

IF SO, THIS PROGRAM IS FOR YOU!

By using the proven framework in my 4 step signature program "Refined & Renewed," you will work step by step through each phase so you can take on this next stage of life with renewed confidence.

Did you know that God actually cares about your physical and mental health? He does not want you to live defeated in this stage of your life. John 10:10 "I am come that they might have life, and that they might have it more abundantly."

  • You will stop looking at food as "good" or "bad". You will learn during this program how to eat to fuel your body the way God intended, and to get the results YOU want.

  • It's time to stop dreading exercise, or worse, wasting time exercising without seeing results! You will learn effective exercises to maximize fat loss, improve your mood, and to become stronger. You will see that exercise is not a waste of time, but an investment into the body God gave you. (PS. it only takes about 3o minutes a day)

  • By doing this program you will have the tools you need to manage your weight, boost your mood, gain confidence, and feel good again! You will see that what you eat, and how you move your body, are crucial to the way you look and feel. It's time to invest in yourself because you are WORTH IT!

  • This self paced program is designed to be completed in 6 months (there are 6 months worth of workouts) but can be taken at your own pace. You will have a full 12 months access to the course.

What Clients Have To Say....

  • "I have lost 13.25 inches and 12# in 12 weeks! I have learned I don't have to eat perfect 100% of the time. I still get to enjoy pizza night with my family."

    "The strength training has been amazing, I have never used dumbbells before. I have always tried cardio and never saw results before now. Also my cholesterol has dropped from 226 to 196 since working with Stefanie."

  • "I had become discouraged and had no self confidence. I wasn’t even looking for an answer. I just thought this is the way I will live. Then I saw this program. I had tried diets in the past and had been successful in losing weight, only to gain it back and more. This program was exactly what I needed. I have learned so much through this program and I am excited to continue on this journey of strength training, eating healthier, weight loss, and just happier living this life that God has for me. This program has meant the world to me!"

  • "I have worked out 4-5 days a week for the past 6 years but have had poor nutrition. No matter how hard I worked out the scale/measurements really didn’t change! I changed my eating habits to healthier choices and stopped drinking diet Dr Pepper and replaced it with water! In 12 weeks I lost 22lbs and 13 inches! It’s crazy when you put the missing pieces in the puzzle the picture is clear!! Thank you Stefanie for this program!"

You Will Be Set Up For Success With...

My online program will give you the tools and resources you need to manage your weight, balance your hormones, and feel better again..

  • Access to the online modules which cover the topics you need for successful weight, mood, and hormone management

  • Weekly at-home workouts structured to provide you with the best results for weight management and toning for this stage of your life. Minimal equipment and time is needed.

  • The Refined & Renewed Complete Meal Plan Guide

  • The understanding of how and why food affects your mood

  • How to calculate your calorie, water, and macronutrient needs

  • Action steps for you to take each week for you to reach your goals

  • 50 page family friendly recipe eBook

What Makes This Program So Successful

The 3 things clients have said they found most helpful...

  • The Workout Videos

    This program comes with a full workout program that can be done at home. Along with the written exercises, I have filmed a video for every single workout. This allows you to see how each move is done and how to use proper form. The videos also allow you to do the workout at whatever time of the day is best for you.

  • The Recipe Books

    Sometimes the hardest part of eating healthier is coming up with ideas of what to cook. The recipe books include 100 recipes of easy to prepare foods that the whole family will enjoy. Stop stressing over what to cook and use these books to save you time and end the frustration of knowing what to make:)

  • Easy To Use

    Every module includes a video and written material. There are action items all along the way to keep you moving forward and that help you implement the steps you need to take to see the success you want.

Pricing options

Which Sounds Better To You?

You could continue to spend hours googling nutrition information and hope to land on reliable and accurate sources...

 You could continue to stream random workout videos and try to piece together a workout routine that may get you results, or worse yet just continue to add more cardio...

You could continue to spend money on supplements and equipment that don't work...

You could continue to try and go it alone...

OR.....

You can sign up for "Refined & Renewed" and have the proven step-by-step plan you need to be successful, all in one place!



  

 

FAQ

  • What Foods Do I Have To Stop Eating?

    NONE! The purpose of this program is to help you learn how to incorporate all foods you enjoy into your diet, while learning to manage your weight. This is not a fad diet where you have to stop eating bread, or dairy, or any other food item. Those types of diets do not work long-term. This program teaches you how all foods can help you achieve your goal.

  • Can I Eat Out During The Program

    Yes, absolutely! Remember this program is to teach you how to eat to find your healthy weight, all while living your life. This is not about crazy restrictions. It's about learning to make small changes that will make a big impact. Your diet needs to work for you, not the other way around.

  • Do you have a refund policy?

    Because you have access to the entire program upon registration, we do not offer any refunds.

  • Do you "guarantee" results?

    This is a proven framework, it works if you put in the work. Results vary based on many factors such as your current weight, your current nutritional intake, your level of activity, and the effort you put in, to list a few. What I can tell you is that many women have found success with the help they found in Refined & Renewed

Here Is Your Weekly Roadmap For Improving Your Physical AND Mental Health

  • 1

    1. WELCOME

    • Welcome Video!

    • How to use this course

    • What Is Your #1 Goal During This Course?

    • Terms and Conditions

    • How To Get The Most From This Program

    • Your Roadmap For Refined & Renewed

    • RELEASE OF LIABILITY AND INFORMED CONSENT
  • 2

    2: Let's Get Started

    • Let's Get Started Video

    • My Story

    • Discovering Your Why

    • Video for Let's Get Started Assignments

    • Your Mindset With Past Experiences

    • Establishing Your Baseline

    • Goal Tracker Sheet Instructions

    • Goal Tracker Sheet (1)

    • Weekly Progress Journal Instructions

    • Weekly Progress Journal

    • Refined & Renewed Recipe Book

    • Meal Planning Template

    • Sample Daily Menu
  • 3

    3: Your Workout Guide & Tips For Exercise Success

    • Answer this one question before moving on

    • Workout Guide & Tips Video

    • Workout Guide

    • Exercise Is A Gift!

    • Tips On Planning Your Exercise Routine

    • How To Start, Finish, & Enjoy A Workout

    • What To Eat Pre and Post Workout

    • Answer these questions for this week

  • 4

    Refined & Renewed Workouts

    • Warm Up Video

    • Cool/Down Stretch Video

    • Week 1 Workout Guide

    • Week 2 Workout Guide

    • Week 3 Workout Guide

    • Week 4 Workout Guide

    • Week 5 Workout Guide

    • Week 6 Workout Guide

    • Week 7 Workout Guide

    • Week 8 Workout Guide

    • Week 9 Workout Guide

    • Week 10 Workout Guide

    • Week 11 Workout Guide

    • Week 12 Workout Guide

    • Week 13, 14, 15, 16 Workout Guide/Month 4

    • Week 17,18,19,20 Workout Guide/Month 5

    • Week 21, 22, 23, 24 Workout Guide/Month 6

    • Week 1, Week 5, Week 9 Day 1 video

    • Week 1, Week 5, Week 9 Day 2 video

    • Week 1, Week 5, Week 9 Day 3 video

    • Week 1, Week 5, Week 9 Day 4 video

    • Week 1, Week 5, Week 9 Day 5

    • Week 2, Week 6, Week 10 Day 1 video

    • Week 2, Week 6, Week 10 Day 2 video

    • Week 2, Week 6, Week 10 Day 3

    • Week 2, Week 6, Week 10 Day 4 video

    • Week 2, Week 6, Week 10 Day 5 video

    • Week 3, Week 7, Week 11 Day 1 video

    • Week 3, Week 7, Week 11 Day 2 video

    • Week 3, Week 7, Week 11 Day 3 video

    • Week 3, Week 7, Week 11 Day 4 video

    • Week 3, Week 7, Week 11 Day 5 video

    • Week 4, Week 8, Week 12 Day 1 video

    • Week 4, Week 8, Week 12 Day 2 video

    • Week 4, Week 8, Week 12 Day 3 video

    • Week 4, Week 8, Week 12 Day 4 video

    • Week 4, Week 8, Week 12 Day 5 video

    • Week 13, 14, 15, 16 Monday Workout Video

    • Week 13, 14, 15, 16 Tuesday Workout Video

    • Week 13, 14, 15, 16 Wednesday Workout Video

    • Week 13, 14, 15, 16 Thursday Workout Video

    • Week 13, 14, 15, 16 Friday Workout Video

    • Week 17, 18, 19, 20/Month 5 Monday Workout Video

    • Week 17, 18, 19, 20/Month 5 Tuesday Workout Video

    • Week 17, 18, 19, 20/Month 5 Wednesday Workout Video

    • Week 17, 18, 19, 20/Month 5 Thursday Workout Video

    • Week 17, 18, 19, 20/Month 5 Friday Workout Video

    • Week 21, 22, 23, 24/Month 6 Monday Workout Video

    • Week 21, 22, 23, 24/Month 6 Tuesday Workout Video

    • Week 21, 22, 23, 24/Month 6 Wednesday Workout Video

    • Week 21, 22, 23, 24/Month 6 Thursday Workout Video

    • Week 21, 22, 23, 24/Month 6 Friday Workout Video
  • 5

    Your Menopause Metabolism

    • Basal Metabolic Rate (BMR)

    • Exercise Activity Thermogenesis (EAT)

    • Thermic Effect of Food (TEF)

    • Non Exercise Activity Thermogenesis (NEAT)

    • NEAT

    • Total Daily Energy Expenditure (TDEE)
  • 6

    4: So, What Should You Eat And Not Eat/The Refined & Renewed Meal Chart

    • Answer this one question before moving on

    • So What Should You Eat Video

    • Are you sick of diets yet?

    • The Basics of a Good Diet

    • Perimenopause/Menopause Plate Graph

    • Flexible Meal Plan Chart

    • Benefits of The Flexible Meal Plan

    • Flexible Meal Plan Options

    • Your BMI & Calorie Needs-How To Calculate

    • The Refined & Renewed Meal Chart

    • Guidelines of the Flexible Meal Plan

    • Meal Planning/Preparation

    • Meal Planning Template

    • Tips for Quick Snacks & Eating Out & The Visual Hand Guide For Portions

    • Inflammation In The Body

    • You Do Not Have to Eat Perfect

    • Answer these questions for this week
  • 7

    5: Why & How To Read Food Labels

    • Answer this one question before moving on

    • Why & How To Read Food Labels Video

    • Example Of The New Food Label

    • What To Look For On Food Labels

    • The Ingredient List

    • Common Names For Sugar/Alternatives

    • Common Names For Gluten

    • Nutrition Claims & Labeling By Lisha Loves Life

    • Answer these questions for this week
  • 8

    6: Mindset & Willpower

    • Answer this one question before moving on

    • Mindset & Discipline Video

    • Proverbs 23:7

    • Mindset & Why Is It Important

    • Psalms 27:3

    • Ways To Improve Your Confidence

    • 5 Day Confidence Exercise

    • Discipline

    • Willpower, Do You Have What It Takes?

    • The "Willpower Muscle"

    • Visualization

    • Answer these questions for this week
  • 9

    7: The Role of Carbs and Protein In the Diet

    • Answer this one question before moving on

    • CHO & Protein Video

    • Nutrient Classifications

    • Carbohydrates, What’s All The Fuss About?

    • A Little Science Lesson

    • How Many Carbs Should You Eat?

    • Fiber Guide

    • Common CHO Myths

    • Nutrient Rich CHO

    • What Is Protein & Why Do You Need It?

    • Amino Acids

    • Protein and Your Weight

    • How Much Protein Do You Need?

    • Complete Vs Incomplete Proteins

    • Good Sources of Protein

    • Answer these questions for this week
  • 10

    8: Fats & Why You Need Them

    • Answer this one question before moving on

    • Fat & Why You Need Them Video

    • Fats & Should You Eat Them?

    • Definitions of Fats

    • Different Types Of Fat

    • How Much Fat Do You Need?

    • Common Myths About Fats

    • Healthy Fats

    • Answer these questions for this week
  • 11

    9: Vitamins, Minerals, Water & Supplements

    • Answer this one question before moving on

    • Vitamin/Mineral/Water/Supplement Video

    • Take Your Vitamins

    • Vitamins and Minerals & Why Do We Need Them?

    • Fat Soluble Vs Water Soluble Vitamins

    • Common Questions

    • Water & Why You Need It

    • How Much Water Do You Need?

    • Ways To Increase Water Intake

    • Supplements, Do They Work?

    • Supplements May Be Recommended When...

    • Should You Take a Supplement?

    • Answer these questions for this week
  • 12

    Monitoring Your Progress

    • Progress Evaluation

    • Monitoring Your Progress
  • 13

    Bonus Recipe Book

    • R & R Recipe Book
  • 14

    10: Diet & Mental Health: Specific Vitamins, Minerals, and Nutrients That Play A Vital Role

    • Answer this one question before moving on

    • Diet & Mental Health Video

    • Foods That Can Affect Your Mood Negatively

    • Good Foods For Mood: Omega 3 Fatty Acids

    • The B Vitamins

    • Magnesium's Role in Depression & Should You Supplement With Magnesium

    • Zinc & Depression

    • Vitamin D & Depression

    • N-Acetyl Cysteine (NAC) & It's Role In Depression

    • Answer these questions for this week
  • 15

    11: How Gut Health Affects Your Mental Health & Pre/Probiotics

    • Answer this one question before moving on

    • Gut Health Video

    • Why is Gut Health So Important?

    • Why Is the Gut Called The Second Brain & What is the Gut Brain Connection?

    • Gut Health And Its Role In Depression & Anxiety

    • How Food Affects The Gut Microbiota

    • Prebiotics & Probiotics

    • Foods That Contain Prebiotics

    • Foods That Contain Probiotics

    • Supplementing With Prebiotics or Probiotics

    • Probiotics For Weight Loss

    • Probiotics for Mental Health

    • Answer these questions for this week

  • 16

    12: Physical Activity/Exercise

    • Answer this one question before moving on

    • Video on Physical Activity

    • I Timothy 4:8

    • The Mind-Muscle Connection

    • Improving The Mind-Muscle Connection

    • Benefits of Physical Activity

    • 4 Levels of Physical Activity

    • Components of Physical Fitness

    • Physical Activity Guidelines for Adults

    • Safe Physical Activity

    • Moderate - Intensity Activity

    • Vigorous-Intensity Aerobic Activity

    • Components of Aerobic Physical Activity

    • Muscle-Strengthening Activity

    • Strength Training

    • Three Components of Muscle Strengthening

    • Answer these questions for this week
  • 17

    13: Mental Health & Exercise

    • Answer this one question before moving on

    • Exercise & Mental Health Video

    • Has Exercise Been Shown to Be Effective in Managing Depression & Anxiety?

    • Three Reasons Why Exercise May Reduce A Woman's Risk Of Depression & Anxiety

    • Can Exercise Help With Major Depression?

    • Exercises That Are Most Effective in Decreasing Depression

    • The Immediate Benefit of Exercise

    • Common Excuses For Not Exercising (why do we not exercise when we know we should)

    • How To Make Exercise A Habit

    • Motivation For The Outcome

    • 5 Steps To Strengthen Your Motivation

    • Answer these questions for this week
  • 18

    14: Perimenopause & Menopause

    • Answer this one question before moving on

    • Peri/Menopause Video

    • What Is Perimenopause

    • Signs/Symptoms of Perimenopause

    • What Is Menopause

    • Signs/Symptoms of Menopause

    • Ways to help ease symptoms

    • Answer these questions for this week
  • 19

    15: Your Hormones: They Explain A LOT!!

    • Answer this one question before moving on

    • Your Hormones Video

    • Estrogen: The "Main Player"

    • Progesterone: The "Pregnancy" and "Calming" Hormone

    • Testosterone: It's Not Just A Male Hormone

    • Leptin: A Hunger Hormone

    • The Mighty Power of Insulin

    • Insulin Resistance & Risk Factors

    • Reducing Insulin Resistance

    • Cortisol: The "Stress" Hormone

    • Tips For Lowering Cortisol Levels

    • Answer these questions for this week
  • 20

    16: Your Health & Weight /The Importance of Sleep

    • Answer this one question before moving on

    • Your Health & Weight/Sleep Video

    • Quote

    • 1 Corinthians 6:19

    • Your Health

    • Health & Wellness

    • What Factors Impact Your Health & Weight

    • Quote

    • Nutrition & Activity

    • Quote

    • The Importance of Sleep

    • 5 Ways To Improve Sleep

    • Answer these questions for this week
  • 21

    17: Stress & Other Factors That Affect Your Health & Weight

    • Answer this one question before moving on

    • Stress Management & Factors That Affect Your Health & Weight Video

    • Quote

    • Stress and Cortisol Levels

    • Stress Management & Weight Loss

    • Genetics, Age, & Gender

    • Height/Medications/Medical History

    • What is Your Healthy Weight?

    • Calorie Balance

    • Answer these questions for this week
  • 22

    18: Weight Loss Management

    • Weight Loss Management Video

    • Answer this one question before moving on

    • The Journey of Weight Loss

    • Weight Loss Progression Chart

    • 11 Steps to Weight Management

    • Some "Hand-y" Visual Cues

    • Weight Management Strategies

    • Weight Management Strategies

    • The Dreaded Weight Loss Plateau

    • Tracking Your Progress

    • Non-Scale Victories

    • What Is Reverse Dieting & Should You Do It?

    • Monitoring Your Progress

    • Answer these questions for this week

    • Final Survey
  • 23

    19: Measure Your Progress

    • Monitoring Your Progress

    • Final 6 Month Survey
  • 24

    Bonus Section: "Why Am I So Tired?"

    • Answer this one question before moving on

    • Video on Why Am I So Tired?

    • Why Am I So Tired?

    • 11 Reasons You May Be Tired

Clients have also said:

  • "I have lost 22.4 pounds in 12 weeks but most of all I feel better!"

  • "I have lost weight, I have more energy, and I am sleeping better."

  • "I have been doing the workouts in the afternoon and it has improved my mood and that 'down feeling' so much!"

  • "I had been feeling down and depressed...the exercise has helped LOTS! The workouts only take me about 20-30 minutes a day."

  • "The recipe book was so helpful and the recipes were delicious."

  • "I was feeling down and depressed. I am now noticing that what I eat and how much activity I get affects that tremendously."

Your Nutrition Coach

Hi! My name is Stefanie Wilkerson and I am a Registered and Licensed Dietitian. I am also a Certified Personal Trainer, Certified Health Coach, and a Certified Dietitian Nutrition Coach. I have spent over 25 years studying nutrition and fitness, and I am passionate about helping women find their healthy weight, and live an abundant life with confidence! I struggled with body image and weight throughout my childhood, and into my adult years. This is what led me to earn my Bachelor’s Degree in Foods, Nutrition & Dietetics. Once I realized how God designed nutrition and exercise for our good, and that it can affect how we feel as women, my desire was sparked to share my expertise with as many women who were ready to conquer their weight struggles and have a healthy relationship with food and exercise during this stage of their life.

  • This Program Is Not For Women Who

    Are not motivated to do the work necessary to find their healthy weight and improve their health, need a group coaching environment, need individual coaching/accountability, do not want to engage in physical activity, are in poor overall health, need medical nutrition therapy, are wanting a "quick fix", have an active eating disorder or disordered eating, are pregnant, breastfeeding, or are an extreme athlete.