Let me start by saying that I am 51 years old... and I'm in perimenopause.... So, I get it!!

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I primarily coach adult women, many of whom will experience various stages of menopause during our time together.

 

All individuals with functioning ovaries will eventually go through menopause, and its symptoms can affect women for several years, sometimes even decades. For instance, some women may start noticing perimenopause symptoms in their late thirties, while others may deal with postmenopause symptoms into their sixties.

 

Menopause can influence virtually every aspect of a woman's life, from hormonal changes to emotional well-being, leading to symptoms such as hot flashes, weight gain and changes to body fat distribution, mood swings, fatigue and lack of energy, brain fog, digestive issues, vaginal dryness and discomfort, a greater risk of injury or difficulty, trouble sleeping.... and so much more!

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Plus, many women find that the techniques they used earlier in life to manage their weight and improve their health no longer work as expected. Strategies like “just workout more” or strict dieting may now be more harmful than helpful.

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Furthermore, many women face significant life transitions during this period, like children leaving home or changing relationships.

 

Despite the challenges, menopause is often overlooked in women's health coaching. Many women are now rejecting the notion of suffering in silence and are choosing to view menopause as new chapter filled with potential. They seek informed support, which is what I aim to provide as a dedicated Certified Menopause Coaching Specialist.

 

Welcome to the menopause revolution.

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YOU’RE IN THE RIGHT PLACE

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The Moxie Thrive in Menopause Program is for those in or approaching perimenopause, menopause, or postmenopause, as well as for those looking to support menopausal women in their lives. ​

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This program stands out from others in the health and fitness industry. While most programs emphasize actions like "Eat more vegetables" or "Workout 2-3 times a week," we not only cover such advice but also guide you in making lasting, sustainable lifestyle changes that help you feel your best (even throughout all phases of menopause and beyond).

 

My perimenopause symptoms started in 2024, not long before my 50th birthday. I started experiencing hot flashes  night sweats, sleep difficulties, mood swings, headaches and occular migraines, back and joint pain and stiffness, difficulty concentrating, heart palpitations, urinary incontinence, weight gain (I gained about 10-15 pounds over a one-year period, even with 4-6 training sessions / week and tracking my food).....

My body was changing shape + size. Skin, digestion, hair, mood, sleep – it seemed like everything was changing. Like many other women during this stage of life, I found that old ways of doing things no longer work(ed).

Since I started focusing on making some specific lifestyle changes, I not only feel much better but I'm also better prepared to make the dietary and exercise changes that have brought me closer to my fitness and wellness goals... AND I've lost about 15 pounds of fat (while maintaining lean muscle tissue).

Although I am always a work in progress and never claim to have all the answers, my goal is to draw from my experience and share what has worked for me, the specific actions I took and the habit change strategies I employed that have allowed transformation to happen and resulted in lasting change.

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WHAT YOU’LL LEARN

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Throughout this Program, we will delve into specific challenges and opportunities...

 

Let's be clear: Lifestyle habits are crucial. While I’m not implying that everything will be ideal with the “right” diet or exercise routine, lifestyle factors can generally enhance (or hinder) a woman’s menopause experience. By focusing on improving your sleep, mental health, nutrition, and physical activity (topics you’ll learn about in the Moxie Thrive in Menopause Program), you can stack the deck in your favor and make the transition smoother for yourself.

 

Fortunately, I can assist you in adopting specific practices and practical lifestyle strategies, mindset skills, and mental health habits that can enhance your sleep, reduce stress, and strengthen your self-care habits—all of which can significantly enhance your experience, outlook, resilience, and overall well-being. and improve your physical and mental health. With these foundational skills in place, you'll not only feel much better but also be better prepared to make the dietary and exercise changes that will bring you closer to your goals.

 

As you'll learn in this Program, supporting your overall health can enhance your menopause experience and improve your life. 

 

I know what you’re thinking...

 

“Can exercise and nutrition really help with menopause symptoms?"

 

Throughout this Program, I will explain how nutrition and exercise strategies can help address common menopause symptoms, such as sleep disturbances, muscle and bone loss, increased fall risk, and cardiovascular disease risk. We’ll also explore how working with me as a coach can positively impact your life by adopting a deep health approach and identifying healthful behaviors within your control (and my professional scope), increasing the likelihood of positive outcomes.

 

Whether you are looking to kickstart (or RE-start) your fitness journey or continuing on a solid path, this is your opportunity to nail down the basics and take control of your health, fitness, and well-being. The Moxie Thrive in Menopause Program is about facilitating lasting transformation - helping people make positive changes in their lives that support well-being.

 

​ELEMENTS OF THE PROGRAM

 

The principles, practices, and habit development system outlined are based on proven techniques and strategies and are the result of DECADES of learning and research which involved obtaining multiple certifications, reading dozens of books, studying high achievers – their daily habits, practices, and routines – and of course my own personal findings through experience, trial-and-error, self-examination, and self-experimentation. We’ll explore how you can set goals and work toward the change you want to achieve using our 5-Step Behavior Change Process.

  

Here is a quick description of some of the different elements you are going to come across in the Thrive in Menopause Program.

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PRINCIPLES OF THE PROGRAM + LAYING THE FOUNDATION

 

In week one of the Program, you will learn about the 7 Principles of the Program. These principles contain concepts and ideas which are core to the Thrive in Menopause Program, and which have informed and influenced the content, design and format of the Program.

 

We’ll be laying some foundational groundwork for a successful Thrive in Menopause Program experience. The focus is on making the commitment, setting your intentions, and beginning to ease yourself into this process, mentally, emotionally, and physically

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IDENTITY UPDATE

 

As our identity or self-image is a key driver of our actions and behaviors, the Program focuses on strategies you can use to ‘Update’ your Identity – to reinforce an Identity that is aligned with a vision of the type of person you want to become. I have created a powerful 3-Step process to guide you in doing this, which includes designing powerful internal mantras or “Identity Statements” to help positively guide your behavior.

 

THE MENOPAUSE TRANSITION

 

This module covers the Menopause Transition, providing an overview of the various stages: perimenopause, menopause, and postmenopause.

 

THE PHYSICAL CHANGES OF MENOPAUSE

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We’ll delve into the common physical changes during perimenopause to postmenopause periods. You’ll learn about the short- and long-term effects on various physiological systems and what actions you can take.

 

LIFESTYLE + MENTAL HEALTH

 

You may have noticed that lifestyle and mental health are mentioned before nutrition and exercise. From my perspective, lifestyle and mental health are foundational to physical health and wellness. When we say lifestyle, we're we're talking about things like:

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• Sleep

• Stress

• Self-care

• Mindset

• Mental health

 

Each of these factors is a brick in your foundation of health and wellness (and they become critically important during menopause). You’ll learn practical lifestyle strategies, mindset skills, and mental health habits to enhance your experience, outlook, resilience, and overall well-being.

 

NUTRITION DURING MENOPAUSE

 

Here you’ll learn how to establish health-building skills related to not only what you eat, but also how you eat and your relationship with food. All humans have similar nutritional needs… That said, aging is also a time when nutritional needs and practices may shift, and you may experience some unique challenges. While the basics are always valuable, they can be especially useful for women as they age. Foods and behaviors that have “worked” for you in the past may not work anymore.​

 

Below is a list of just SOME of the topics we'll cover:

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• What is Good Nutrition?

• Protein

• Veggies + Fruit

• "Smart Carbs"

• Healthy Fats

• Practicing Portion Sizing

• Hydrating Properly

• Choosing Better Foods

• Alcohol Consumption

• Alcohol Explained - FAQs

• Caffeine Consumption

• ...and MORE!

 

NAVIGATING EATING BEHAVIORS

 

We’ll dive deep into eating behavior skills, which will help you develop sustainable eating habits and alleviate common issues associated with dieting and disordered eating.

 

MOVEMENT + RECOVERY SKILLS

 

Regular physical activity offers significant benefits for physical, mental, emotional, and social health, especially for midlife women. Exercise reduces future health risks and alleviates menopause symptoms, promoting a healthy, active lifestyle. However, menopause and aging may alter movement and recovery needs, requiring attention to find a balanced approach. By learning core skills for regular movement and recovery, you’ll understand your body's needs and maintain consistency.

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EXERCISE DURING MENOPAUSE 

 

Exercise for midlife women requires awareness and sensitivity to symptoms and medical considerations that may need adaptations or healthcare provider clearance. Goals and movement preferences may change, requiring more warm-up and cool-down time.

 

Instead of jumping into intense exercises, it’s essential to plan according to your unique needs.

 

We’ll discuss the objectives of a comprehensive midlife exercise program for women, including foundational components and weekly training structure. Hiring a reputable personal trainer or coach can be beneficial.

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DISCLAIMER

Copyright © 2025 Tracey Garito Mahaney

 

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