WHAT YOU’LL LEARN
This program stands out from others in the health and fitness industry.
While most programs emphasize actions like "Eat more vegetables" or "Work out 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 throughout all phases of menopause and beyond.
COURSE OVERVIEW
This course consists of 9 MODULES. Here’s a brief overview of what you’ll learn:
MODULE 1: BEHAVIOR CHANGE | OUR 5-STEP PROCESS
Clients often approach me with specific goals, such as reducing menopause symptoms like hot flashes and fatigue or altering body composition. Others aim to modify behaviors, like adopting healthier eating habits or increasing physical activity. In this module, we’ll explore setting goals and achieving desired changes using our 5-Step Behavior Change Process.
MODULE 2: THE MENOPAUSE TRANSITION
This module covers the Menopause Transition, providing an overview of the various stages: perimenopause, menopause, and postmenopause.
MODULE 3: THE PHYSICAL CHANGES OF MENOPAUSE
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.
MODULE 4: LIFESTYLE AND MENTAL HEALTH
Lifestyle and mental health are crucial to physical well-being. By lifestyle, we mean elements like
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Sleep
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Stress
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Self-care
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Mindset
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Mental health
These factors are the foundation of health and wellness, becoming especially important during menopause. This module addresses lifestyle and mental health challenges during menopause, such as sleep disruptions, mood swings, and identity transitions. You’ll learn practical lifestyle strategies, mindset skills, and mental health habits to enhance your experience, outlook, resilience, and overall well-being.
MODULE 5: NUTRITION DURING MENOPAUSE
Discover how to develop health-building skills related to not just what you eat, but also how you eat and your relationship with food. While basic nutritional needs are similar for everyone, aging can shift these needs and present unique challenges. Basics remain valuable, especially for aging women. Past dietary habits may no longer be effective.
MODULE 6: IMPROVING MIDLIFE HEALTH THROUGH NUTRITION
Building on previous nutrition skills, this module focuses on nutrition considerations to support you through perimenopause, postmenopause, and beyond. We’ll address common menopausal goals like enhanced cardiovascular, cognitive, and digestive health.
MODULE 7: NAVIGATING EATING BEHAVIORS
We’ll explore eating behavior skills to help you develop sustainable eating habits and address common dieting and disordered eating issues.
MODULE 8: MOVEMENT AND RECOVERY SKILLS AT MIDLIFE (AND BEYOND)
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, maintain consistency, benefit from movement, improve menopause and aging experiences, and focus on recovery.
MODULE 9: EXERCISE DURING MENOPAUSE – WHERE TO START
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.