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Welcome, friends! Today, we’re talking about a topic that’s near and dear to my heart: the best exercises for women in midlife. 

As a Trim Healthy coach, personal trainer, and menopause fitness specialist, I’m here to help you navigate this new season of life with practical, science-backed strategies. 

Let’s talk about how to build muscle, burn fat, and take control of your health during menopause and beyond.

Why Exercise Changes During Midlife

In our 30s and 40s, many of us could do a variety of exercises and still see results. But as we move into perimenopause and menopause, our hormones shift, and the game changes. The hormones that once helped us build muscle, regulate blood sugar, and burn fat are no longer as abundant. This means...

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Midlife can feel like a rollercoaster, especially when your hormones seem to have a mind of their own, your body isn’t responding to old routines, and stress levels are through the roof. 

But here's the thing—you can thrive in this season of life! 

It takes smart movement, mindful eating, and the right support system to get you there. 

I’ve been where you are, and through years of trial and error, I’ve discovered what works for me and the women I coach. 

So, let’s dive into how you can thrive, starting with movement, nutrition, and managing those hormone changes you’re dealing with in midlife.

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We're going to explore the science behind the best and worst types of cardio for us in midlife and beyond. Understanding the right kind of cardio is so important for maintaining our health and fitness, especially as we navigate the changes that come with menopause. So, let’s dive in!

The Role of Hormones in Midlife Fitness

As we hit menopause, our hormones, especially estrogen and testosterone, start to decline. Estrogen is amazing – it helps us build muscle, gives us energy, regulates glucose, aids insulin sensitivity, boosts metabolism, and protects our heart, breasts, and brain. Testosterone also plays a key role but is less prominent in women.

When these hormones drop, we face challenges in muscle building, energy levels, and metabolism. That’s why it’s crucial to tweak our exercise routines during midlife. With estrogen no longer providing its benefits, exercise becomes the stimulus we need to keep our bones...

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Hello friends and welcome to our journey towards a healthier, more balanced life! Today, I'm excited to share with you how I set myself up for success each day, week, and even month. As a busy midlife mama, juggling multiple roles as a business owner, mom, wife, sister, daughter, and friend, I know firsthand how overwhelming it can be to manage everything while trying to maintain healthy habits and lose weight.

When I first started this journey, my brain resisted the idea of planning and pre-deciding my days. It seemed like a lot of work, and I didn't want to think through everything I needed to do. But I've learned that taking time on the front end is the key to success. When I follow my planning routine, I feel more in control and less frantic. When I don't, chaos ensues.

With nine kids, four still at home, and two homeschooling, plus recently graduating my 17-year-old...

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Are you really struggling with your weight and energy levels? If so, I wanted to talk a little bit about this phenomenon called exercise intolerance. 

Normally I encourage women to get moving and to do the needle moving exercises like strength training with a bit of HIIT (high-intensity) as well as Sprint interval training plus everyday movement. But sometimes I will talk to a client who is describing that they are exhausted they feel terrible after their workout. They can't just work through it and just get through the workout. This is something that can happen in midlife for different reasons and it's called exercise intolerance.

There can be many reasons for exercise intolerance, but don't hear me wrong, I'm not saying that you're intolerant to exercise because maybe you don't like it. That’s an excuse, but I'm talking about actual physical things that...

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I'm going to discuss the importance of building muscle as we age and its relationship to fat loss, overall metabolic health, and longevity.

I've been a personal trainer for over 30 years, and back in the day, there wasn't much emphasis on women and building muscle. There were guidelines, but it wasn't until I became certified as a menopause fitness specialist and discovered the newer science for women in midlife and beyond that I understood how important, if not the most important, things we can be doing.

Importance of Muscle Building

What I'm learning about muscle is that it is our longevity organ. When we start focusing on building muscle rather than losing weight, fat loss will happen.

Notice I'm not saying weight loss because we lose part muscle and part fat when we lose weight. Diets that are quick fixes or calorie deficit cause massive muscle loss touted as weight loss, and that, my friend, for women...

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Let’s unlock the puzzle and confusion hormones can cause and dive into the actionable strategies you need after 50 to support your hormones, fuel your fat-burning journey, and navigate the twists of menopause. 

This isn't just about weight loss; it's a common-sense approach to living your best second half-life. 

The Hormonal Impact of White Sugar, White Flour, and Seed Oils: A Menopause Menace

It's not just about what you eat; it's about what you avoid. 

White sugar, white flour, and seed oils can wreak havoc on your hormones. They trigger weight gain, mess with cholesterol, and throw blood sugar off balance. Choose nutrient-dense Whole Foods, with lots of plant options. 

Prioritize gut health with prebiotics and probiotics, focusing on vegetables,...

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Hello friends, let's talk today about tips to stay motivated and on track in midlife. 

This is a hot topic in my Facebook communities and conversations with many women. 

Why is it so hard to stay motivated?

It's more than lacking self-discipline or laziness. In fact, the number one reason might be due to declining hormones. When you lose your estrogen, you often lose your get-up-and-go. You might also notice less energy in your mood and need more motivation. Lack of sleep might be slowing your energy level down, as well as a decrease in testosterone. Testosterone is your "get 'er done" hormone, while progesterone contributes to better mood and optimism, but when these hormones are low or non-existent, feeling motivated will be an issue.

Or perhaps you're just feeling discouraged because losing weight after 50 takes longer and is more challenging than you expected, even if...

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If you are in midlife, perimenopause, menopause, or postmenopause, and you've said this to yourself, “I feel like I'm going crazy.”

You are not alone.

Let me tell you about a lady, just like you, I’ll call her Eleanor. 

Eleanor prided herself on her ability to handle life's ups and downs with grace. 

But as she entered her late forties, something inside began to shift. It started with subtle changes, forgetting where she placed her car keys, struggling to concentrate on reading a book, and things like that. 

However, over time, the lapses became more frequent.

One evening while she was cooking dinner, she couldn't remember the recipe for her signature pasta dish. The dish she’d made hundreds of times. Frustration boiled within her and tears rolled up unexpectedly. She felt like she was losing control. Her best friend, Tina, noticed the changes...

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Apple Podcast - Spotify

Are you navigating the twists and turns of menopause symptoms while trying to stay on track with your weight loss journey? 

Believe me, you’re not alone. 

So many women, as they approach midlife, struggle with hormonal changes, which can make weight loss seem even more challenging. 

As a Trim Healthy Mama coach who focuses on helping women in menopause & perimenopause, I’m here to guide you through some tried-and-true techniques to face these challenges head-on.

Power of Your Mindset in Menopause

Remember the time when sticking to a health plan seemed effortless? And whatever you were doing, exercise or calorie counting, got you the results you were striving to get?

Times change, and so do our bodies and circumstances. 

The thought, "it's just too hard right now," creates feelings of defeat. 

But our mindset, and our thoughts, have...