Embracing Change – The Menopause Athlete Method ™
Menopause is a natural stage in a woman’s life that is marked by significant hormonal changes. Although it can bring various challenges, it does not mean you can’t prioritise your well-being!
When I suddenly found myself in early menopause, I felt like all the training I had done had gone out the window! I was so tired, took so much longer to recover, and ended up eating way too much cake! However, what I learned is that menopause is an opportunity to redefine your approach to training and embrace the strength and resilience methods of an athlete.
As someone who coaches athletes, I was used to giving them all the tools and techniques to reach peak performance. So, why not do that for menopause? That’s why I created The Menopause Athlete Method ™, which uses the same approach I use for athletes to help women throughout the stages of menopause.
Here are my top tips on how to train like an athlete through menopause:
1. Understand the Changes: Before diving into training strategies, it’s crucial to understand the physiological and psychological changes that occur during menopause – for me knowing the science of both mind and body is how I understand! As estrogen levels decline, this leads to changes in body composition, bone density, and metabolism. These changes can affect energy levels, recovery, and overall performance. However, they don’t have to dictate your fitness journey – small adjustments, shorter intensity periods and strength training can still see you making those gains!
2. Prioritise Strength Training: Strength training becomes even more essential during menopause. It helps combat the loss of muscle mass and bone density that often accompanies this phase. By incorporating resistance exercises into your routine, you can maintain and even increase muscle strength and bone health. Focus on compound movements like squats, deadlifts, and rows to target multiple muscle groups efficiently.
3. Focus on Recovery: As estrogen levels decrease, recovery may become more challenging. Adequate rest becomes paramount to prevent overtraining and support hormonal balance. Listen to your body and adjust your training intensity and frequency as needed. Schedule rest days and prioritize quality sleep to facilitate recovery and optimize performance.
4. Balance Cardiovascular Exercise: Cardiovascular exercise remains crucial for heart health and overall well-being during menopause. However, the emphasis may shift from high-impact activities to low-impact options like cold water swimming, cycling, or brisk walking to minimize joint stress. Interval training can also be beneficial, alternating between periods of high intensity and recovery to boost metabolism and improve cardiovascular fitness.
5. Nutrition for Optimal Performance: Nutrition plays a vital role in supporting your training efforts during menopause. Focus on nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Prioritize lean protein sources to support muscle repair and recovery. Incorporate healthy fats, complex carbohydrates, and plenty of fruits and vegetables to fuel your workouts and promote hormonal balance.
6. Keep up Water Intake: Hydration is key, especially during menopause when hot flashes and night sweats can lead to increased fluid loss. Aim to drink plenty of water throughout the day, especially before, during, and after exercise.
7. Mind-Body Connection: Menopause is not just a physical transition but also an emotional and mental one. Meditation or deep breathing exercises can help reduce stress, improve mood, and enhance overall well-being.
Training like an athlete through menopause is about embracing change, adapting your approach, and prioritising self-care.
Embrace the opportunity to redefine what it means to be fit and healthy, and let your journey inspire others to do the same – you don’t need to be an athlete to be a champion!
If you would like to find out more about The Menopause Athlete Method ™ message me start your journey to strength and balance today!