M.A.S.T.E.R.I.N.G MENOPAUSE PROGRAM

METABOLISM

Metabolism is affected by menopause and aging for numerous reasons. With science backed strategies we can boost metabolism. Metabolism makes the body more effective during and outside of exercise sessions while making it more efficient as it changes and develops.

ADIPOSE TISSUE

General weight gain is typical for aging women with a common shift to the midsection. Do you know why? When we know how to attack both visceral and subcutaneous fat, shift white fat to the more metabolically active brown fat, and enact exercise and non-exercise interventions we can reshape body composition and health.

SYSTEMS

Almost all the systems of the body are affected and need to be supported. Some examples are…

• Sore joints
• Lost bone density
• Changes in muscle fiber including contractile force
• Lymphatic system (aids in fat loss and assists in immune function)
• Liver (affects weight gain and predicts future metabolic issues – this organ has the highest differential by gender)
• Vestibular and visual (dizziness is a progressive symptom which can be impacted by correct training of balance, proprioception and gait)
• Gut (impacts weight gain and is impacted in numerous ways by menopause as our second brain)
• Vascular stiffness (a HUGE risk with menopause, and needs to be actively prevented)
• Endocrine system (regulate leptin and ghrelin, insulin sensitivity, HPA-Thyroid Axis, estrogen, progesterone and more)
• Cognitive decline (with women disproportionately affected by Alzheimer’s, as a Fitminds coach we can utilize the neuroplasticity of the brain)
• +++++

TOTAL STRESS

We need to address the stress we consciously feel and don’t. Whether stage of life stress, oxidative stress, exercise induced stress, caregiving stress, menopausal stress or other forms, we can manage all the above with quality interventions.  We can use our VENTIL8 framework to help you build a personalized stress relief profile.  Stress and cortisol reduction are crucial for body composition and overall health.

EXERCISE

We want to ensure that you are effectively implementing the right types and intensity of exercise.  We can coach finding your ideal dose response to both regulate insulin and strengthen mitochondria for menopausal women. A comprehensive and well-balanced approach is needed to strengthen pelvic floor / TVA, reduce sarcopenia, ensure bone health and ensure independent living long term.

REST, RECOVERY AND SLEEP

Sleep is an active process and sleep coaching can help induce the best outcomes.  This can assist with regulating melatonin, reducing symptoms of menopause and regulating mood.  Quality sleep is necessary in the process of fat burning including the removal of centralized adipose tissue.

INFLAMMAGING (INFLAMMATION DURING AGING)

Inflammaging is a byproduct of numerous parts of both aging and menopause.  We want to lower this inflammation by impacting the inflammatory processes throughout the body.

NUTRITION

Menopausal women succeed with the correct macro and micronutrients. Blood sugar must be balanced and inflammation brought down by quality choices.  Timing, amount, and selection of food all play a role in the healthy menopausal journey.

GROWTH

This time of life is a great opportunity for growth and there are numerous upgrades from the process that mid-life woman can embrace. From focus and wisdom to validation and freedom there is plenty to celebrate. We support behaviour change coaching, relapse prevention and empowerment.  With a knowledge component to the coaching, clients gain tools and assistance along with cues for action to maximize their journey.