A health coach can help you reach your fitness and nutrition goals by giving you realistic and sustainable plans with individualized strategies that focus on your specific needs.
Now more than ever, it is easy to fall into diet fads or attempt crash diets and initiate health behaviors that do more harm than good to your body, especially women suffering from the hormonal upheaval of perimenopause and menopause.
As your health coach, I will help you navigate all the noise of information and educate you on the different health benefits of particular foods and perfect movement for your stage of life. Our blog page is full of the types of information you will learn on your journey. You can read more here!
Everything we eat is our "diet." I will help you step away from the stigma of "diets" and work with you to set you up for success with meal plans and skills to ensure you put everything into practice with ease. I understand the heavy demands of work and motherhood; we will create realistic and sustainable habits for your busy lifestyle. Overwhelm will be replaced with new vigor as your reach your health goals and transform your life as you make lasting, positive changes to your busy lifestyle.
With a health coach, you can tackle many of the hormonal changes you are experiencing as you transition through menopause with a new mindset around food and lifestyle. We will aim to reach all your goals such as–
Perimenopause is the period when a woman's reproductive hormones begin their natural decline. This period usually happens when a woman reaches her 40s to 50s and can last as long as ten years. Menopause is considered to start when it has been 12months since a woman's final menstrual period.
Common symptoms include sleep disturbances and mood swings, and the dreaded hot flashes and vaginal dryness. The combination of all these symptoms can cause undue stress, anxiety, or depression. If you are experiencing any of these symptoms, it is essential to consult your medical practitioner.
Whether your goal is to lose weight, improve your sleep, increase your energy, clear the brain fog, or any other purpose that is stopping you from living your best life, a health coach can be of benefit! With the expert knowledge of a health coach, you are in professional hands with individualized attention. Your thoughts, feelings, and struggles will be listened to and considered as you implement an action plan to the best solutions to regain your health and transform your life.
Do our FREE online health form and find out how working with a health coach can benefit you.
We have to break this down. It's important to know that these are all widespread issues experienced by women in perimenopause, and it's often one if not all of these symptoms that indicate you are headed down the midlife hormonal change path.
With careful assessment and consideration of lifestyle choices and implementing self-care practices, many women can improve their symptoms without prescription medication. Check out our Free Resources page with tools to help you increase your self-care practises at home.
Midlife weight gain is likely due to a slowing metabolism. Slower metabolisms are more a function of aging than actual perimenopause with real, hormonal reasons for a shift in where you gain weight. Concentrated weight gain in the abdomen is more likely due to hormonal imbalance.
Sluggish energy levels and increases in overwhelm or anxiety can both be due to a high-stress lifestyle. It is essential to consider your self-care routine and to set realistic expectations about what is achievable. Many women set unrealistic goals and push themselves beyond breaking point in order to fill everyone's cup but their own. Just like it is vital to put your oxygen mask on first, it is important to consider that you can't fill someone else's cup from an empty one. Our Free Resources page is updated regularly with ways you can practise selfcare at home easily. You can also access our Seasonal Detox’s to help you feel better and increase your energy!
If you are finding your old exercises aren't working for you anymore, you aren't alone! With the hormonal changes of perimenopause, women often need to mix up the type of exercise they do, choosing exercise that works with your body rather than against it. High-intensity workouts can increase your cortisol levels (the stress hormone) and increase your flight or fight response. This can often have the reverse effect of what we are trying to achieve in our exercise attempts.
Alternative options to high-intensity cardio workouts such as weights, yoga, and pilates and incorporating walking and lower intensity workouts can help to ensure you maintain muscle mass, bone strength, heart health, and mental well-being.
As we move into our 40s and beyond, one of the most critical factors in our overall quality of life to consider is bone health. Ensure that you incorporate exercise that promotes better bone health because you are setting yourself up for success with a more active, engaged, and happy lifestyle by protecting your bones.
The loss of estrogen means you lose its "heart-protective" benefits, which put postmenopausal women at real risk for heart disease. Luckily though, one of the most significant contributing factors to heart disease is lifestyle. By monitoring your weight, making good food choices, and managing your stress, you can minimize your risk and have your heart working at its best!
Food choices can have a massive impact on how you feel, and this is one of the most straightforward changes you can make!
Balancing your blood sugar can stabilize your energy, and when your energy is stable, you are in a better position to make quality, health-oriented choices.
Making a few changes in your food choices can help boost and stabilize your mood and energy. Head to our recipe page for delicious inspiration you can start cooking today!
I provide coaching to women all over the world to great success! We live in a world of easy access, and online can allow more accountability in ensuring you keep on track! Living in another city is never an issue with our weekly phone calls and unlimited email check-ins; you can access your coach (almost) whenever you need them! If you live internationally, we will plan our chats around our time zones and be just as effective as if we were in person!
If you are ready to take back control of your hormones and learn new life-changing skills that will create lasting habit changes to reach your health goals, then let's get started! You can choose to work with me one on one or in my group sessions. Either of these options is the perfect way to regain your health and nutrition, improve your fitness level and your mindset to transform your life!
After our initial consultation, where we discuss your current struggles and what you would like to achieve, we will implement small changes to your daily and weekly routine. In our weekly phone calls, we will make a realistic plan together to put the lessons and skills you learn into long-lasting action!
When you're ready to get help tackling your health, the next step is to decide whether to choose one-on-one or group coaching. Both offer benefits, and the right choice depends on your personal preference, schedule, and what you are trying to achieve.
One-on-one coaching offers highly personalized attention and can often lead to your reaching your goals faster while focusing 100% on you and your situation. Appointments can be made to your schedule with total privacy.
Our group coaching involves small, personalized groups of women all working toward a common goal. Learning in a group environment offers many advantages, including connecting with like-minded women, sharing stories that can help relieve anxiety and affordability.
Head to our one on one or group pages to find the perfect fit for you!
Research continues to show that the Mediterranean diet can aid in the prevention of heart disease and stroke, increase your lifespan, and support healthy aging. The diet can also help keep you agile, reduce the risk of Alzheimer's, halve the risk of Parkinson's disease, protect against type 2 diabetes and increase longevity. Women who employed a Mediterranean diet were shown to have higher bone mass and density in post-menopause than other women.
Research also showed inhabitants of areas such as Greece, Crete, and southern Italy have the lowest rates of chronic illness in the world, with their life expectancy some of the highest. These results were credited to their whole food-centered diet rich in nutrient-dense foods rich in fiber and healthy fats.
The Mediterranean diet can also support weight loss and is based upon the region's traditional produce of fruits, vegetables, legumes, seafood, and olive oils.
Coupled with daily physical activities and sharing your food with others are all essential elements in an authentic Mediterranean lifestyle and can help to have a profound effect on your mental health and mood.
Need inspiration? Head to our recipe page for heaps of recipes that are easy to follow and incorporate them into your menu planning today!