⭐⭐⭐⭐⭐ Rated 4.5/5 stars by over 1,767 members

Turn Menopause into Your Strongest Chapter

Follow Take Off, a six-week program co-created with Dr Stacy Sims, that fits busy days, syncs with your hormones, and builds strength week after week.

Start the Program Today

"Past programs wiped me out for days; now I’m energized with rising VO2 max and HRV."

Sivan M.

More Cardio and Tiny Meals Still Not Working?

Your jeans are snug, energy is low, and the “run farther, eat smaller” plan isn’t fixing it.

Steady cardio can slow metabolism, and crash diets strip the muscle that keeps you lean .

Empower Take Off swaps the old struggle for a science‑backed mix of smart strength, quick sprints, and balanced recovery so you see progress, feel stronger, and move with more confidence every day.

Why Take Off?

The Smartest Starting Line

This is our most popular entry track for a reason. TAKE OFF helps you build strength, learn the format, and feel confident moving forward.

Your Menopause Training Playbook

Includes 5 exclusive Dr. Stacy Sims lectures to understand how your body is changing—and how to train for it.

Results in Just 6 Weeks

Expect better energy, lean muscle, and sleep you haven’t had in years - all in a format that’s gentle on your nervous system and powerful for your physiology.

Your Next Step, On Us

When you finish Take Off, you unlock 1 month of Flight - so you can graduate to the main Empower track when you’re ready.

Powered by Champions, Guided by Science

Empower by Dottir helps women train with their physiology, not against it.

Founded by two‑time CrossFit Games champions Annie Thorisdottir and Katrin Davidsdottir and backed by women’s‑exercise pioneer Dr Stacy Sims, PhD, we turn cutting‑edge research into fun, effective workouts that build lifelong strength, energy, and confidence. Join us and feel the difference elite experience plus proven science can make.

Program Details

Who's It For?

Women in perimenopause or menopause who want real strength without burnout

Busy pros, moms, and caregivers who can give forty five to sixty minutes a day, not half a day

CrossFit fans who miss lifting but need better recovery, or newcomers who want a clear road map

Anyone ready to trade chronic fatigue for steady energy and confidence

Lifters who value science and coaching from Annie, Katrin, and Dr Stacy Sims

Women in perimenopause or menopause who want real strength without burnout

Busy pros, moms, and caregivers who can give forty five to sixty minutes a day, not half a day

CrossFit fans who miss lifting but need better recovery, or newcomers who want a clear road map

Anyone ready to trade chronic fatigue for steady energy and confidence

Lifters who value science and coaching from Annie, Katrin, and Dr Stacy Sims

Introducing

Take Off - $149

A six‑week plan that blends hormone‑aware strength workouts, quick cardio bursts, and expert coaching to help you get stronger, move better, and feel confident again

Continue to Checkout
Weekly training blueprint — $249 value

4 full-body strength days plus HIIT, sprint intervals, plyometrics, and core. Everything mapped out for you so you can build strength and power without guessing.

Step-by-step coaching — $149 value

Guided warmups, mobility flows, and clear demo videos to keep every rep safe and effective.

Science you can trust — $99 value

Quick lectures from Dr. Stacy Sims explain the why behind every phase so you train smarter, not harder.

Built-in community — $99 value

Private Facebook group with direct access to coaches and like-minded women for daily support and accountability.

Bonus: Free month of Empower — $40 value

After Take Off, enjoy a free month inside Empower to keep your training momentum going.

Total value: $636. Your price: $149.

FAQ

Our customer support is available Monday to Friday: 8am-5:00pm.Average answer time: 24h