Next Level

"Remember, you don't need to be younger.

"Remember, you don't need to be younger. We all need to be okay exactly where we are." Reframe menopause. This natural transition affects women differently, typically occurring around age 51. It's characterized by hormonal changes that can last for years before and after the final menstrual period. Rather than viewing it as an ending, see it as an opportunity for growth and empowerment. Reject negative stereotypes. Society often portrays menopausal women as frail or past their prime. Challenge these outdated views by staying active, pursuing goals, and embracing your wisdom and experience. Many athletes perform at high levels well into their 50s and beyond. Seek support and information. Educate yourself about the physiological changes occurring in your body. Connect with other women going through similar experiences. Don't hesitate to discuss symptoms and treatment options with healthcare providers who specialize in menopause care.

"As your hormone levels shift you can end up with perimenopausal headaches, even if you've never been prone to headaches before." Estrogen and progesterone decline. These key hormones affect numerous bodily functions beyond reproduction. As levels fluctuate and eventually decrease, it can lead to symptoms like: Hot flashes and night sweats Mood swings and irritability Vaginal dryness and discomfort Changes in libido Sleep disturbances Increased risk of bone loss Metabolic changes occur. Hormonal shifts can impact: Fat distribution (often increasing abdominal fat) Muscle mass (tendency to decrease) Insulin sensitivity (may decrease) Recognize individual variations. The severity and duration of symptoms vary widely among women. Some may experience minimal disruption, while others have more intense symptoms lasting years. Tracking your symptoms can help you identify patterns and effective management strategies.

"If you do nothing else, do this: lift heavy sh*t!" Strength training is essential. Lifting heavy weights (3-6 reps with challenging loads) helps: Maintain and build muscle mass Increase bone density Improve metabolic health Enhance overall strength and function Incorporate high-intensity intervals. Sprint interval training (SIT) offers numerous benefits: Improves cardiovascular health Increases fat burning Enhances insulin sensitivity Boosts mitochondrial function Add impact exercises. Plyometric movements like jumping help: Strengthen bones Improve power and athleticism Maintain joint health Aim for 2-3 strength sessions, 1-2 SIT workouts, and regular plyometric exercises weekly. Adjust intensity and volume based on your fitness level and recovery needs.

"Eating at the right times will help you reestablish the connection between energy in and energy out that gets you into the happy space where your mood, recovery, and performance are improving and you have good energy availability for your daily life as well as your workouts." Increase protein intake. Menopausal women need more protein to maintain muscle mass and support metabolism: Aim for 1.8-2.4 grams per kilogram of…