Muscle Through Menopause

Join this 8-week group-based course, and learn the

best lifestyle shifts for this stage of life

​

Week 1 - Lifestyle

• Sleep

• Stress and stress management

• Mental & Emotional Health

• Toxins: internal & external

• Daily routine

• Time in nature

• ME time

 

Week 2— Nutrition: key practices

• J.E.R.F. - Just Eat Real Food

• Getting enough protein

• Eating fruits & vegetables

• Paying attention to what you drink

• Eat slowly and chewing your food

• Portion sizes

• Snacking

 

Week 2 - MOVE your body

• Incorporate strength training appropriate to your fitness level

• Proper form

• Appropriate weight

• Compound moves

• Plyometrics

• Frequency & Intensity 

• Stretching 

• Pelvic floor exercises

• Increase daily movement, - non-exercise activities 

 

Week 4 - Mindset 

• Your inner voice-negative self talk

• Fixed vs growth mindset

• Comparison