PERIMENOPAUSE & MENOPAUSE COACHING FOR WOMEN
Your body can change through perimenopause and menopause, but that doesn't mean you're stuck with it.
Changes through midlife can affect your body composition, where you store body fat, muscle mass, sleep and recovery. But menopause doesn't suddenly make nutrition and strength training stop working.
I coach women through perimenopause, menopause and postmenopause with their nutrition and strength training. The focus is on building and maintaining muscle, improving body composition and staying strong through midlife and beyond.
PERIMENOPAUSE & MENOPAUSE CAN BRING A LOT OF QUESTIONS.
Why is my body composition changing?
Why am I storing more fat around my middle?
Is menopause slowing my metabolism?
Do I need to eat differently now?
How much protein do I actually need?
Should I change the way I strength train?
Why does training feel harder some weeks?
Can I still build muscle after menopause?
Is it harder to lose body fat now?
Hormonal changes can affect your body, but not every change through midlife is caused by menopause. Ageing, activity, nutrition, sleep and lifestyle all play a part too.
THAT’S WHY WE LOOK AT THE WHOLE PICTURE.
WHAT ACTUALLY CHANGES THROUGH MENOPAUSE.
Perimenopause and menopause involve real hormonal changes, but they don't explain every change that happens to your body through midlife. Ageing, activity, nutrition, sleep and lifestyle matter too.
BODY FAT DISTRIBUTION
Hormonal changes through menopause can change where body fat is stored, with more fat tending to accumulate around the abdomen rather than the hips and thighs.
MUSCLE & STRENGTH
Muscle mass and strength tend to decline with age, and the menopause transition can contribute to these changes. Staying active, eating adequately and strength training become increasingly important.
BONE HEALTH
Declining oestrogen accelerates bone loss, increasing the importance of resistance and weight bearing exercise as women move through menopause and beyond.
MENOPAUSE DOESN'T AUTOMATICALLY MEAN WEIGHT GAIN.
Women can gain body fat through midlife, but menopause isn't the only reason. Ageing, changes in activity and lifestyle all contribute. Hormonal changes are more clearly associated with changes in body composition and where fat is stored.
YOUR NUTRITION, TRAINING & DAILY HABITS STILL MATTER.
WHY STRENGTH TRAINING MATTERS THROUGH MENOPAUSE.
Maintaining muscle and strength becomes increasingly important as we age. Resistance training helps maintain and build muscle, supports bone health and physical function, and can improve body composition through midlife and beyond.
The goal isn't just to weigh less...
IT'S TO BUILD & MAINTAIN MUSCLE TOO.
NUTRITION STILL MATTERS THROUGH PERIMENOPAUSE & MENOPAUSE.
You don't need a special menopause diet. Your nutrition still needs to support your health, training, muscle and body composition. What may need to change is how much you're eating and how your nutrition is structured around your current goals and activity.
PROTEIN
Protein supports muscle maintenance and growth. Getting enough becomes particularly important alongside resistance training as we get older.
DIETARY FATS
Dietary fat provides essential fatty acids and helps you absorb fat-soluble vitamins A, D, E and K,. Adequate dietary fat remains an important part of a balanced diet through menopause.
CARBOHYDRATES
Dietary fat provides essential fatty acids and helps you absorb fat-soluble vitamins A, D, E and K. It still has an important place in your diet.
FIBRE, FRUIT & VEGES
Carbohydrates provide energy for everyday life and help fuel your training which is important if you’re trying to build muscle. Menopause isn't a reason to automatically cut carbs from your diet.
WHAT COACHING WITH ME LOOKS LIKE THROUGH PERIMENOPAUSE & MENOPAUSE.
Your training and nutrition should reflect where you are now, your goals, your training experience and what you can realistically maintain.
NUTRITION TARGETS
Your calories and macros are set around your goals, body size and activity, then adjusted when needed based on your progress and biofeedback.
PROGRESSIVE STRENGTH TRAINING
Your programme is structured around progressive strength training with a focus on building and maintaining muscle, getting stronger and improving your body composition.
ONGOING ADJUSTMENTS
Sleep, recovery, stress, symptoms and training performance can change through perimenopause and menopause. Your check ins help me see what's happening and adjust your plan when needed.
LEARNING FOR THE LONG TERM
You'll learn how to manage your nutrition, train productively and understand your own progress rather than jumping from one menopause diet or quick fix to another.
THE GOAL IS TO BUILD AN APPROACH YOU CAN MAINTAIN THROUGH PERIMENOPAUSE | MENOPAUSE & BEYOND.
FAT LOSS IS A PHASE. MAINTENANCE IS THE LONG TERM GOAL.
If fat loss is your goal, you don't need to spend the rest of your life dieting. A calorie deficit is a phase. Once that phase is finished, the goal is to bring your nutrition back to maintenance and learn how to stay there.
FAT LOSS PHASE
1.
A structured calorie deficit with adequate protein and progressive strength training to support fat loss while maintaining as much muscle as possible.
MAINTENANCE PHASE
2.
Calories are brought back towards maintenance while you continue strength training and learn how to maintain your new body composition.
LONG TERM FOCUS
3.
Build muscle, stay strong, eat enough to support your lifestyle and move away from constantly trying to make the scale smaller.
THE GOAL ISN’T TO DIET FOREVER. IT’S TO LEARN HOW TO MAINTAIN YOUR RESULTS.
IS MENOPAUSE COACHING RIGHT FOR YOU?
This may be for you if you want to:
✅ Are in perimenopause, menopause or postmenopause
✅ Want to lose body fat and improve your body composition
✅ Want to build or maintain muscle and get stronger
✅ Are tired of constantly dieting or starting over
✅ Want structured strength training rather than random workouts
✅ Want calorie and macro targets based around you and your goals
✅ Want to understand how to manage your nutrition through fat loss and maintenance
✅ Want an approach that takes your sleep, recovery, symptoms and lifestyle into account
✅ Are ready to focus on more than just the number on the scale
PERIMENOPAUSE & MENOPAUSE COACHING THROUGH STRONG START.
Women in perimenopause, menopause and postmenopause can join my Strong Start programme, with coaching focused on nutrition, strength training and body composition.
I’ll set your calorie and macro targets around your goals and adjust them as you progress, whether your focus is fat loss, maintenance or improving your body composition.
You’ll receive the Strong Start progressive strength training programme, nutrition guidance, monthly check ins and biofeedback, education and ongoing support.
THREE CLIENTS GOING THROUGH PERIMENOPAUSE.
Menopause symptoms, HRT and other medical concerns remain under the care of your doctor or appropriate health professional. My role is to coach your nutrition, strength training, body composition and long term habits.