Strength, Fitness and Wellbeing Through Menopause
WHAT MOTIVATED OTHERS TO GET IN TOUCH
MenoStrong | The Meno Years
Menopause is a natural part of ageing for us women, and the changes can begin as early as our 40s. It's certainly a hot topic at the moment, and thankfully, there are now some great resources available to help us understand what's happening to our bodies.
The concept of The Meno Years, the circle of life, reminds us to embrace and appreciate each stage of a woman's life.
When I started my fitness career, Lucy, my youngest, was a baby, and my eldest, Hannah, was a toddler. I was in my 30s, and my body was crying out to regain fitness.
I wanted to sweat! Running, aerobics, high-intensity interval training and Zumba were all part of my weekly routine.
Fast forward to now, my girls are both independent and my body… well, it's craving a different kind of fitness routine!
Forget half marathons and hours of HIIT! As I've gone through the hormonal changes of midlife, I've become much more aware that my body needs a change of pace.
Yes, I do still love HIIT, but these days my body appreciates a little extra TLC. That means focusing more on flexibility, mindful nutrition, functional movement, breathwork, core and pelvic floor connection, and of course, strength training.
Changes in oestrogen and progesterone during perimenopause and menopause can bring all sorts of physical and emotional symptoms. And let's face it, no two women experience them in quite the same way!
And one thing I've become even more passionate about over the years is strength training!
As we get older, maintaining muscle mass, bone density and strength becomes increasingly important, particularly as we navigate the hormonal changes of menopause.
I've seen first-hand how lifting weights can improve confidence, boost energy and help women feel stronger and more capable in everyday life. And it doesn't matter whether you're in your 40s, 50s, 60s or beyond. It's never too late to start!
This is a fantastic time to reach out for a little support. Whether you're unsure what exercise to do, struggling with changes to your fitness or simply want to feel stronger and more confident, we're here to listen and help you find what works for you.
Strong is the NEW Formula
Strength training is key to maintaining muscle mass and bone density as we age, and I encourage all my female clients to embrace its benefits as we navigate life's transitions.
I've seen first-hand how lifting weights can improve confidence, boost energy and increase self-esteem. Our clients, from their early 40s to their 70s and beyond, all benefit from the right kind of programme.
While hormonal changes can affect our bodies, strength training can help us maintain muscle, improve balance, mobility and overall fitness, and continue doing the things we enjoy.
If you're going through perimenopause, menopause or have already been through it, 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 includes exercises such as squats, deadlifts, chest presses and planks.
Where preserving muscle mass and bone density matters more than what the scales say!
Where those creaky knees and daily aches and pains are understood, and exercise is adapted to help you move more comfortably.
Where pelvic floor problems can be discussed openly and individual exercises can help improve symptoms.
Where it's never too late to start working on your core and pelvic floor strength.
Where consistent effort pays off, even when times are tough, or your mojo has taken a nosedive!
Where small nutritional changes can help manage cravings, improve energy and support your health and fitness goals.
And most importantly, where YOU have the confidence to embrace the 3 Ps:
Positive Attitude
Positive Preparation
Positive Action
And work towards POSITIVE RESULTS!
Frequently Asked Questions During the Menopause Years
What exercise should I do?
In a nutshell, Learn to Lift!
But as we've already talked about the benefits of strength training, let's look at what else you can do.
What about HIIT?
Now, this might not be a popular opinion, especially coming from someone who loves a good sweaty workout!
I often recommend reducing HIIT (high-intensity interval training) to once or twice a week, particularly if you're struggling with tiredness, poor sleep, aches and pains or finding it harder to recover between workouts.
I'm certainly not saying give it up! But sometimes less is more, and finding the right balance between strength training, cardiovascular exercise and recovery is what matters.
Instead, why not incorporate some LIIT (low-intensity interval training)?
It's a great way to improve your fitness while being kinder to your joints, especially if you're finding high-impact exercise uncomfortable.
Walking is fantastic too!
10,000 steps a day is great, but often unrealistic if you've got a sitting day job. So do your best to increase your current efforts.
Add some brisk walking intervals to increase your heart rate, or try Jeffing, where you alternate between jogging and walking. It's a great way to gradually build your fitness.
Equally important is spending time on flexibility, breathing techniques, core and pelvic floor strength.
And let's not forget, pelvic floor weakness can rear its ugly head during the menopause years!
The good news is that the right exercises and specialist support can help improve symptoms.
What nutritional changes should I make?
As oestrogen levels decline, maintaining muscle mass becomes increasingly important. Alongside strength training, one of my top recommendations is to increase your daily protein intake.
I often encourage women to aim for around 100g of protein a day, depending on their body weight, activity levels and goals.
It can be challenging if you're not accustomed to eating much protein, but here's my top tip:
Prioritise protein at every meal!
Instead of toast for breakfast, salad for lunch and pasta for dinner, consider a few simple swaps.
Try Greek yoghurt with seeds and fruit for breakfast, chicken in a wrap for lunch, and meat or fish with two vegetables and carbohydrates, such as new potatoes, for dinner.
Foods high in protein include fish, meat, eggs, beans, pulses and dairy products.
If you're vegan or vegetarian, it can take a little more planning, but there are plenty of plant-based options to help increase your intake.
And don't forget protein powders! They're a convenient way to add extra protein to yoghurts, smoothies and homemade muffins or pancakes.
Overnight oats are a firm favourite among our clients!
Remember, nutrition doesn't have to be complicated. Small changes to what you're already eating can make a real difference.
What about menopause symptoms? Should I speak to my GP?
Absolutely! And please don't feel you have to put up with symptoms or struggle through them on your own.
Hot flushes, night sweats, poor sleep, brain fog, mood changes, joint aches, fatigue and changes to your pelvic floor can all be part of the menopause years.
But every woman is different. Some sail through with very few symptoms, while others find the changes have a real impact on everyday life.
My advice is to speak to your GP if you're experiencing symptoms or are unsure what's happening to your body.
There are now some excellent treatment options available, including HRT, as well as other treatments and lifestyle advice. You don't have to wait until your symptoms become unbearable before asking for help.
If you feel you need more specialist advice, ask about seeing a GP or healthcare professional with additional training in menopause care.
It's also worth keeping a little diary of your symptoms, sleep and any changes to your periods before your appointment.
And remember, not every symptom should automatically be put down to menopause. Any bleeding after menopause should always be checked by your GP.
Exercise, nutrition and looking after your wellbeing all have an important role to play, but they're not a replacement for medical advice or treatment when it's needed.
At KCF, we're here to support you with the fitness, strength and practical lifestyle changes that can make a difference alongside your medical care.
Together with my wonderful team, we're dedicated to empowering women of all ages, whether you're navigating or have already experienced menopause.
We help you build strength through lifting, boost your confidence with our friendly support, and enhance your body awareness through education and practice.
Whether you're just starting out or an experienced lifter seeking new challenges, we’re here to provide expert nutrition guidance and exercise support, giving you everything you need to safely and effectively focus on achieving your goals.
Feeling a bit daunted by the idea of starting a weightlifting program? No need to worry; we've got just the right solution for you!
We have a few popular signature programs. Including Pure PT, Shred, Move Well, and Pro PT. Each one is tailored to your individual needs.
To find out more about options WHATSAPP KATE → to schedule a call.
