The Menopause Mentor & Hot Flash Huddle
Virtual Well Coaching Sessions
Live or recorded virtual sessions are for learning new ways and strategies to change our habits and lifestyles, slowly and consistently during menopause. Focusing on regular, consistent and appropriate exercise for long-term health, let’s also ensure we are getting the proper foods, supplements, sleep, and stress management for daily vitality and energy for women managing menopause.
Virtual Wellness Coaching Session #1
The Nuts and Bolts of Menopause
Let's dive into the science of menopause, examining hormonal changes and their impact on her. Discover practical strategies to manage hot flushes, sleep disruptions, night sweats, and mood swings. We’ll explore the evolving needs of menopausal women along with those qualities of aging. Examine the complex relationship between hormones and emotional wellbeing, the importance of sleep for fat loss, and the role of Hormone Replacement Therapy (HRT).
Virtual Wellness Coaching Session #2
It’s Not Her Fitness, It’s Her Physiology!
Examine the physiological changes during menopause affecting fat gain, storage, mood, cognition, stress, and sleep. Why do diets fail? Why doesn't exercise work? Excessive exercise paired with poor diet during perimenopause can lead to fat gain and unmet nutritional needs. Tailor fitness for health not aesthetics. Break free from failed diets and exercise frustration. Recognize the importance of stress management and sleep quality for holistic wellness during menopause.
Virtual Wellness Coaching Session #3
Macronutrients: The Power of Protein
Revitalize your body and enhance your natural energy levels through mindful nutritional choices during menopause. Grasp the significance of protein and its crucial role in various physiological functions essential for health and wellness. Unfortunately, many women don’t meet the basic protein requirements. Learn the importance of daily essential amino acids and how to consume them at the right times in the correct amounts. Differentiate between grains, beans, seeds, and legumes to source plant-based proteins effectively. Determine daily protein needs and understand the fate of excess protein.
Virtual Wellness Coaching Session #4
Macronutrients: Trans & Essential Fatty Acids
Daily intake of essential fatty acids is crucial for heart and brain health as they support cognitive function, maintain the cardiovascular system, and help mitochondria use fat for energy during cellular respiration. Discover why you need more fatty acids than you might think! Learn the difference between fatty acids and trans fats and find out the best sources of healthy fatty acids, such as omega-3s and omega-6s and where to get them.
Virtual Wellness Coaching Session #5
Macronutrients: Carbohydrates & Non-Nutritive Foods
Get a handle on how beneficial carbohydrates can be in your daily diet while avoiding empty calories and non-nutritive foods. With today’s grocery options, distinguishing between good and bad carbs can be tricky.Focus on choosing the right vegetables, grains, and healthy fibers that support your health and fitness needs. Consider fruit as a great source of nutrition, but it is sugar with some fiber. Learn how to eat carbohydrates without adding excess to get stored as fat, or consuming nutrition depleting foods.
Virtual Wellness Coaching Session #6
The Dynamic Duo: Insulin & Glucose Management
Discover the key difference between eating for energy and eating to balance emotions or manage anxiety. Stabilizing blood sugar is essential to fat loss. While insulin stores glucose, cortisol uses blood sugar to fuel its stressful activities in the body. Learn to identify foods that stabilizeblood sugar. Grasp the role of insulin and cortisol, as menopause can reduce insulin sensitivity, making glucose utilization tougher. Mindful eating is critical for fat loss, muscle preservation, and elevated energy levels throughout menopause.
Virtual Wellness Coaching Session #7
Supplements: What’s Healthy and What’s Hype?
Let’s dive into popular supplements from those boosting muscle growth and aiding weight loss to thosefat utilization. We'll also look at supplements specifically for menopausal women. What does she need, what can help her, what can hinder her? Which are required to support her changing body, the physiological changes, and her new nutritional needs. Consider protein, vitamins, minerals. enzymes, plant-based herbs, fat burners, and muscle builders.
Virtual Wellness Coaching Session #8
Sleep Secrets for Fat Loss, Stress Management & Recovery
Ever wondered why fat loss seems elusive? The often-overlooked link between sleep and weight management could be the gamechanger. Menopause disrupts sleep quality, causing cortisol to take control of your physiology, hindering fat loss. High cortisol levels also trigger cravings for high-calorie foodsleading to a cycle of weight gain and stress. By addressing sleep issues and keeping cortisol levels in check, you can enhance your body’s natural ability to use fat as fuel. Quality sleep can become your secret weapon against fat gain during menopause!
Self-Care Wellness Coaching - Pre-Recorded Sessions
Eight, pre-recorded coaching sessions tackle menopause
symptoms, hormones, nutrition, sleep, stress, macronutrients,
supplements and more—perfect for learning in a focused setting.
Topics include:
symptoms, hormones, nutrition, sleep, stress, macronutrients,
supplements and more—perfect for learning in a focused setting.
Topics include:
The Physiology & Stages of Menopause
Macronutrients & Metabolism
Sleep, Stress, and Cortisol
Supplements: Truth vs. Hype
Macronutrients & Metabolism
Sleep, Stress, and Cortisol
Supplements: Truth vs. Hype
Welcome to my website where education meets transformation. I provide expert-led training for fitness professionals seeking to elevate their impact, and personalized 1:1 virtual coaching for women over 40 navigating the stages of menopause.
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