The Menopause Long Game
Women can be easily overwhelmed as they navigate all the available information on how "best" to manage changes associated with menopause. This overload--combined with the challenge of balancing individual well being with job hours, career aspirations, family, friends, community involvement--often leaves well-intentioned women who want to take care of themselves stymied. Where do I start? How can I help myself now and feel better every day going forward? I offer foundational education and personalized coaching to help women create their own sustainable menopause "long game". The long game starts with perimenopause and sets up healthy practices that carry over to lifetime health and wellness. The long game is based on sustainable and practically implementable lifestyle strategies that can be independently adjusted over time, providing a roadmap for well being that will continue to be relevant for years to come.
Lifestyle Strategies
I combine educational foundation with personalized coaching to help women establish their long game plan, focusing on lifestyle strategies.
Musculo-skeletal Health, Movement and Strength Training
• Progressive overload weight training
• Cardiovascular training
• Balance, agility, plyometrics
Digestive Health, Foundational Nutrition
• Nutrition for life vs quick diet fads, making small, gradual modifications
• Understanding the gut microbiome
• Why digestive health can change as we go through menopause
• Focus on protein, anti-inflammatory foods, unsaturated fats, carbs from fruits and veggies
• Discussion of basic supplements
Brain Health and Sleep Strategies
• Understanding the Autonomic Nervous system
• Discussion of possible emotional and cognitive impacts during menopause
• Parasympathetic/vagus nerve stress reduction activities
• Gut-Brain axis explained
• Sleep strategies
• Understanding Pelvic floor anatomy
• Recognizing signs of dysfunction
• Functional exercises to address mild issues
• Daily habit modifications
Pelvic Health
• Research driven discussion of community impact on women during the menopause transition
Community
Start Your Long Game
Whether you're navigating the early signs of perimenopause, or transitioning into menopause or postmenopause, I am here to support you. Reach out with questions or to schedule a Discovery Call!
Location: Virtual as well as local in-person support available in the Boston, MA area.