“Half a Century Strong: Building Your Best Routine at 50 and Beyond in Menopause"
My Mission is simple: to equip women with the knowledge and education they need to navigate the menopausal journey confidently and embrace aging with grace and empowerment.
As a Health, Wellness, Mindset, and Menopause Coach, I can help you establish a new lifestyle.
Why are Exercise, Nutrition, and Mindset Important in your Menopausal Journey?
These three pillars are crucial for maintaining your overall health and well-being during this stage of life.
My Story:
I never really thought much about my age for most of my life. I always believed it was just a number that didn't matter much. However, everything changed when I turned 50. That year, I had back surgery for the second time (which was entirely my fault) and tore my MCL. These events made me feel like I was not myself and not where I wanted to be at my age. I also gained 18 pounds and didn't like what I saw. Little did I know that I had started the menopausal journey and that the next few years would be even crazier.
I realized I needed to change my lifestyle, which included my mindset, nutrition, and daily exercise. Changing my daily routine would be challenging, but it was necessary for my health and sanity. When you reach the age of 50, you suddenly start paying attention to your body, and everything seems to change overnight – sometimes literally. Even though I have always believed in aging gracefully and maintaining a good routine, it became a bit more complicated as I turned 50, and then the added effects of Menopause made it even harder. Around that time, I had been talking with a friend who had just started working as a BODI (Beachbody) coach. She encouraged me to take on a new workout program in March 2017, and I tried it. Having a new exercise routine, a nutrition plan, a coach, and a community that could hold me accountable and encourage me along the way was what I needed, and the best part was it was in the comfort of my home. (Which I Love) I learned that exercise alone will not work; You must implement a healthy diet. Even though I was excited to see an immediate 11-pound weight loss after starting a new program and nutrition plan, I failed to consider a crucial factor: Perimenopause.
Perimenopause and its effects on a healthy lifestyle:
Perimenopause, the transitional phase leading up to menopause, can significantly impact weight loss, energy levels, and mindset for many women. Hormonal fluctuations, particularly in estrogen and progesterone levels, can disrupt metabolism, making it more challenging to shed excess weight. Furthermore, hormone fluctuations can contribute to increased fatigue and decreased energy levels, making it harder to maintain an active lifestyle. Additionally, perimenopause often coincides with various physical and emotional changes, such as hot flashes, mood swings, and disrupted sleep patterns, which can affect mindset and motivation towards a healthy lifestyle. The combination of these factors can create a complex interplay that requires tailored approaches to maintain a healthy weight, boost energy levels, and cultivate a positive mindset during this stage of life.
For several reasons, exercise, nutrition, and mindset are essential in perimenopausal women's 50s. They collectively contribute to overall health and well-being during this transitional phase.
Let’s go over some of the benefits:
Exercise: The Physical Foundation
Regular physical activity is crucial for maintaining a healthy body and mind. Exercise improves cardiovascular health, strengthens muscles, enhances flexibility, and boosts mental health. Here are some tips to integrate exercise into your daily routine:
Find Your Passion: Choose activities you enjoy, whether it's running, yoga, swimming, or dancing. This will make it easier to stick with your exercise routine.
Set Realistic Goals: Start with achievable targets and gradually increase the intensity and duration of your workouts.
Consistency is Key: Aim for at least 30 minutes of moderate exercise most days. Consistency is more important than intensity.
Mix It Up: Incorporate exercises to keep things exciting and work for different muscle groups.
Community: Seek support and surround yourself with supportive people who encourage your health goals. Consider joining fitness groups or seeking professional guidance.
Nutrition: Fueling Your Body
What you eat plays a vital role in how you feel and perform. Proper nutrition provides the energy and nutrients your body needs to function optimally. Here are a few benefits:
Bone Health: Consuming sufficient calcium and vitamin D is crucial for maintaining bone health.
Weight Management: Proper nutrition helps manage weight and prevent obesity-related conditions.
Heart Health: A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins helps prevent cardiovascular diseases.
Energy Levels: Good nutrition provides the energy needed to cope with daily activities and exercise routines.
Gut Health: Gut health is crucial for overall well-being—trillions of bacteria in the gut impact digestion, nutrient absorption, and the immune system.
Hydration: Drinking plenty of water throughout the day to stay hydrated. Water is essential for digestion, nutrient absorption, and overall health.
Mindset: The Mental Catalyst
A positive mindset is the glue that holds your exercise and nutrition habits together. It influences your motivation, resilience, and overall well-being. Here's how to cultivate a healthy mindset:
Set Intentions: Start your day with positive affirmations and set achievable goals.
Practice Gratitude: Focus on the positives in your life and practice gratitude daily. This can improve your mental outlook and reduce stress.
Mindfulness and Meditation: Incorporate mindfulness practices and meditation into your routine to manage stress and stay present.
Seek Support: Surround yourself with supportive people who encourage your health goals. Consider joining fitness groups or seeking professional guidance.
Integrating Exercise, Nutrition, and Mindset
Holistic Approach: Combining exercise, nutrition, and a positive mindset offers a comprehensive approach to health, addressing physical, emotional, and mental aspects.
Consistency: Regular practice of healthy habits creates a routine that supports overall well-being.
Prevention: This integrated approach helps prevent chronic diseases and manages symptoms, promoting a higher quality of life during and after perimenopause.
When exercise, nutrition, and mindset are integrated, they amplify each other's benefits. A well-rounded exercise routine enhances physical health and boosts mental well-being. Proper nutrition fuels workouts and aids recovery, while a positive mindset keeps you motivated and resilient.
What I have learned over the last 8 years.
I set achievable goals, starting small and working my way up. I focus on progress, not perfection, and celebrate small successes. I find ways to make my workouts enjoyable by doing what I like. I change up my routine, commit to myself, and keep a record of my progress. I connect with other like-minded individuals, visualize my success, get enough rest and recovery, and eat to fuel my body and maintain a healthy gut. I am diligent in working on my mindset every single day, and I have achieved some remarkable results, such as:
Increased Physical Fitness: I have significantly improved my overall physical fitness. My endurance, strength, and flexibility have all increased noticeably, allowing me to perform daily activities more efficiently and participate in more challenging physical pursuits. A major accomplishment of mine is developing my core strength, specifically my abs, which has significantly enhanced my overall balance.
Sustained Weight Loss: Focusing on progress rather than perfection and celebrating small successes has helped me maintain a healthy and sustainable weight loss. My commitment to enjoyable workouts, proper nutrition, and adequate rest has led to a healthier body composition and improved metabolic health. As of today, I have lost 15.2 lbs.
Enhanced Mental Well-being: Regularly working on my mindset, connecting with like-minded individuals, and visualizing my success have significantly improved my mental health. I experience less stress, increased motivation, and a more positive outlook on life. I practice growth and gratitude every morning.
Improved Nutritional Habits: Eating to fuel my body and maintaining a healthy gut have led to better digestion, increased energy levels, and enhanced well-being. I focus on good carbs, sugars, and fats, as well as 100% grass-fed beef and wild-caught fish.
Strong Support Network: By connecting with like-minded individuals, I have built a supportive community that encourages and motivates me. This network has been invaluable in maintaining my commitment to my goals and celebrating my progress.
"The future is yours. Let's go after it! Join me today!"
I always provide my 100% honest opinions based on my personal experiences and research with menopause in my 50s. I dedicated two years to researching and training to become a coach, but I am not an expert and do not pretend to be one.
I am simply a participant in the menopause.
If you visit my resources page, links are affiliate inks. I receive a commission for the sale if you click a link and buy something. It doesn't cost you anything extra; you can use the link or not as you choose. If you use my links, I appreciate your support.
My Must-Read Books:
The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts
