Beyond Babies
The Meno Years
WHAT MOTIVATED OTHERS TO GET IN TOUCH
The Meno Years
Menopause is a natural part of the aging process for all of us ladies and can begin mid 40’s. It’s a hot topic at the moment, and there are so many great resources to access to support you on this journey. Perimenopause is where I’m at now; it’s the period of time before menopause when the body is getting ready to stop producing eggs. With a reduction in oestrogen and progesterone, symptoms begin leading to physical and emotional changes. This is a time when reaching out for support can help you feel your best.
From working with many women over the years, one thing I know is that exercise and nutritional changes can be extremely beneficial during this transition period as they can help regulate hormones, improve mental health, reduce symptoms, and increase energy levels.
Common Questions associated with the meno years..
What exercise should I to Do?
In a nutshell Learn to lift! Weight training has so many benefits as we go through this period.
This might not be a popular opinion! but reduce [Not stop] HIIT high intensity interval training more than three times a week as this can increase the stress accumulation on our sympathetic nervous system.
Instead focus on LIIT Low intensity interval training. Not only is it great for reducing the stress on your joints, but from a hormonal standpoint during perimenopause we need to balance out our hormones, reduce cortisol levels that stress our bodies and focus on the parasympathetic nervous system which restores our body to a calm and composed state.
Equally important is spending time on core activation, pelvic floor strength, breathing techniques and flexibility.
What nutritional changes should I Make?
The decline in oestrogen from menopause is linked to decreased muscle mass and bone strength. So for this reason, my number one piece of advice is to increase your daily protein intake to between 25-35% of total daily calories.
Foods high in protein include fish, meat, eggs, beans, pulses and dairy products. Additionally, you can add protein powders to yogurts, smoothies and or baked goods like muffins and pancakes.
Overnight oats are a firm favourite with clients.
Conclusion: Get Moving and eat more protein!
For protein recipes click Here
Strong is the NEW formula
Strength training is the key to maintaining muscle tone and bone density as we age, and I encourage all my female clients to embrace the benefits as we navigate our way through life’s transitions. I have seen first hand how weight training can improve confidence, boost energy and increase self esteem. Our clients from early 40’s to the over 70s all benefit from the right kind of program.
While hormonal changes can have an effect on your body’s ability to process proteins, engaging in strength training can help women build muscle and slow down the natural aging process. Strength training has a multitude of benefits, including improving cardiovascular health, increasing flexibility and balance, reducing stress levels, and even enhancing self-confidence.
If YOU like ME are going through perimenopause or are in menopause let’s do this together let’s build a fabulous and fit future;
Where strength training is the norm.
Where lifting weights is something to be proud of.
Where weekly strength training sessions include exercises like squats, deadlifts, chest presses and planks.
Where preserving muscle mass and bone density is more important than what the scales say!
Where those creaky knees, and daily aches and pains are eliminated or reduced.
Where pelvic floor dysfunction is talked about openly, and individually tailored workout solutions are crafted to enable improvement.
Where beginning a pelvic floor and core strengthening program at any stage will improve symptoms.
Where consistent effort pays off even when times are tough or your mojo has taken a nosedive!
Where nutritional tweaks can reduce cravings, improve energy and support weight loss
Where YOU have the confidence that by embracing the 3 P's:
Positive attitude
Positive preparation
Positive action
YOU will be able to achieve POSITIVE RESULTS.
Along with my team, it’s my mission to help empower women of all ages who are experiencing or passing through the Meno years, to build strength with lifting, gain confidence with support and increase personal body awareness through education and application.
Whether you're just beginning your journey or an experienced lifter looking for new ways to challenge yourself, we can help with nutrition advice and guidance on form and technique; we have everything you need so you can focus on achieving your goals safely and effectively.
If the initial step to starting a weightlifting program feels overwhelming, don't worry; we have the perfect solution. Contact us for more details about our popular 90-day Flexible personal training program, which many women choose to start their journey.