TRANSFORM YOUR MENOPAUSE EXPERIENCE

The Exercise Programs That Actually Work

Hey there, lovely ladies! If you're in the fabulous over-40 club and navigating the roller-coaster that is menopause, you're in the right place. I'm a Certified Personal Trainer, Yoga and Pilates Instructor working with female clients for more than two decades, who have been through the menopause journey both professionally and personally.

Whether you’re not even thinking about meno(pause) yet or are in the throes of the perimenopausal roller-coaster, or have been postmenopausal for a while now, this is for you to read.

This article dives into something that's close to my heart: exercise during menopause. Trust me, the right kind of movement can be a game-changer for those hot flashes and mood swings.

So, we'll explore why exercise is your BFF during menopause. I'll share the top 3 exercise programs that have not only scientific backing but also my personal stamp of approval.

So, let's get moving—literally!

The Importance of Exercise During Menopause

First off, let's talk about why exercise is crucial during this phase of life.

Menopause comes with its set of challenges (more than 30 different symptoms)— from hot flashes to weight gain, and let's not forget those mood swings that make you want to scream.

Exercise can be your secret weapon to combat these symptoms.

I remember when I first started experiencing hot flashes; it felt like I was a walking furnace. I have been physically active and exercising my whole life, but once I incorporated specific exercises into my routine, the frequency of those dreaded hot flashes decreased significantly. And guess what? Science backs this up. Studies have shown that exercise can help alleviate menopausal symptoms, including improving your sleep quality and boosting

your mood

Hot flashes Night sweats Vaginal dryness Decreased sex drive Breast soreness Irregular periods Bloating Headaches Mood swings Fatigue Depression Anxiety Irritability Panic disorder Joint pain Sense of taste Itchiness

18. Tingling extremities 19. Electric sensations 20. Burning mouth 21. Digestion changes 22. Muscle aches 23. Disrupted sleep 24. Thinning hair 25. Osteoporosis 26. Irregular heartbeat 27. Weight gain 28. Memory lapses 29. Concentration lapses 30. Brittle nails 31. Incontinence 32. Dizziness 33. Allergies 34. Body odor

The Criteria for Choosing an Exercise Program

Before we jump into the top 3 programs, let's talk about how I picked them.

I considered:

Effectiveness: Does it actually help alleviate menopausal symptoms?

Safety: We don't want to do more harm than good, right?

Ease of Following: If it's too complicated, we're less likely to stick with it.

Cost: Because not all of us want to spend a fortune on gym memberships or equipment.

Top 3 Exercise Programs for Menopause

1. Yoga/ Pilates for Menopause

Yoga is more than just stretching; it's a mind-body practice that combines physical postures, breathing exercises, and meditation. The Pilates method is a low-impact, easy on joints exercise method that improves posture, strengthens muscles.

Benefits:

Yoga and Pilates can help you manage stress, one of the triggers for menopausal symptoms. They both improve flexibility and balance, which is super important as we age. Pilates also strengthens your core, therefore aids reducing belly fat. Part of your core is the pelvic floor which is super important to focus on during menopause.

How to Get Started:

You don't have to be a yogi and flexible to start. All of my online Yoga/Yogalates and Pilates classes welcome mixed aged and able people. Everyone can join them from beginners to more advanced yogis in their 20s or 60s and 70s.

2. Cardiovascular Workouts

Think running, cycling, swimming, dancing or even brisk walking. Cardiovascular exercises get your heart rate up and make you

sweat a lot! One of my online classes is Fit Pilates which combines cardio and standing Pilates moves with exercises on the mat. It will definitely make you sweat ;)

Benefits:

Cardio can help you manage your weight, another common concern during menopause. It also releases endorphins, the feel-good hormones. As you sweat your body is detoxing, getting rid of toxins.

How to Get Started:

If you have not been active recently, start small. Begin with 20-minute brisk walks around your neighborhood and gradually increase the time and intensity.

Join my online Fit Pilates class for 45 minutes, of which 20 min is the cardio part, and 20 min strengthening core with the mat exercises.

3. Strength Training

This involves lifting weights or using resistance bands to build muscle mass. (Bodyweight exercises are a great way to begin weight training. Incorporating them into your training program will help you get fit and lean)

Benefits:

Strength training is essential for bone health, especially for menopausal women who are at a higher risk of osteoporosis. As it builds muscle mass it helps to increase your metabolism rate which again plays a big part of weight control. / weight and resistance band image all over the page/

How to Get Started:

If you're new to this, I recommend starting with a trainer. A professional trainer can help you understand the correct techniques to avoid injury, gives you the right amount of reps/sets/ weights to work with, and a training program to follow.

You can do the strengthening exercises at home (light weight sets, resistance bands) or at the gym.

I offer FREE consultations to set your goals, go over your obstacles, and find out how I can guide you on your journey. Book your FREE consultation online HERE

or contact me on 07481262826

Work with me: 12- week Menopause Strength Training Gym Program

(3 x 4 week program with compound full body exercises like squat, dead lifts, lat pulls + high impact exercises + pelvic floor strengthening)

Tips for Staying Motivated

Staying motivated is the hardest part, isn't it?

Setting achievable goals, celebrating small wins, and having a trainer to keep you accountable are the best ways to stay motivated and hey, there's no harm in rewarding yourself with a spa day after reaching a milestone!

Conclusion

Ladies, exercise is not just about losing weight or staying fit; it's about taking control of your menopausal symptoms and improving your quality of life. So, why not give one of these programs a try? Your future self will thank you.

Besides exercising, simple nutrition tweaks may help improve your symptoms, and boost overall health and well-being! There are 4 critical nutrition changes that can play a huge role in helping menopausal women feel and perform better.

In addition to making nutritional changes, you have the opportunity to explore lifestyle adjustments and learn how to seamlessly integrate these dietary shifts into your daily life.

If you're interested in working with me, and find out how I can help you on your fitness journey easing your menopause symptoms, feel free to reach out. Book your consultation here: www.fitwithemoke.com

or contact me on 07481262826

About Me.

I'm a Certified Personal Trainer, Yoga and Pilates Instructor with over 20 years of experience. I've helped hundreds of women navigate through menopause, and I've been through it myself. So, I get it, and I'm here to help. Meno(pause) is an uncertain phase in your life. Your body no longer responds how you would expect it to. It can be confusing and isolating, but you don’t have to put up with it.