About this episode
I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though. I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so more women have optimal choices for the way they want to train and learn. I’ve only had time to coach a handful of clients recently. I’m changing the way I coach to include a combination of private and group coaching sessions weekly. More touches, more accountability in less time weekly. You have access to workouts, workout protocols, and can use both the private and group sessions to have your questions answered. I will still have a few private slots for women who want complete anonymity and one-to-one, but as I coach more trainers and become more aware of the value of community, I’m pointed in this direction. Is It the Right Time for You? For details just send me a message, to be first to know about the next group. And then there’s content like this, where my intent is that if you show up, no matter what your intention is… to simply stop in for a few tips you can use yourself or you want the structure and science-based proven steps, you will benefit from every podcast, blog or video that’s available for free. There are thousands of pieces of content. Everything I teach in my programs is out there in those free offers. For the person who can discipline their way through and apply, it’s there. So, no matter who you are, thanks for listening. I hope every piece of content is a valuable next step somehow on your journey. I create these in the early mornings… my favorite time of day. I don’t let many people into those moments… even my family know that. So, you’re a favorite part of my day. This podcast is like private coaching. In it: What I’d ask and why. What I’d learn about you from the response. Why you want to answer these questions for yourself to consider a next “best step” in your own journey. Coaching Client Questions: How well are you sleeping? How’s your digestion and elimination? What does a typical day of eating and drinking look like for you? How much protein are you eating in a day? What is the source of your protein? What is the timing of these meals with exercise and sleep? Are you aware of your food tolerances and blood sugar responses to food? Describe your last two weeks of exercise, what is that like? When you lift weights, how hard would you say you work? How often are you lifting? Do you do any interval training? Do you like to track… steps, sleep, are you tracking macronutrients? Are you working with a physician, functional doctor, naturopath? Have you tested … micronutrients, hormones, gut? Are you taking HRT? Are you considering it, interested, curious about it? Do you want to have a discussion about how it can help exercise results? Right now, what’s happening in your life, relationships, work … that you want to share so I have some insight about your other sources of stress? What Do I Learn About My Coaching Client? Each of these questions I ask my coaching client and train our Flipping 50 Menopause Fitness Specialists to ask and respond to in order to gather information that determines our first steps. A program leads a group of people through a fairly set step-by-step. Even though it may be a blueprint like the After 50 Fitness Formula for Women or the Food Flip addition to our STRONGER program, it’s based on a group of women in menopause, not an individual. So, of course one-on-one is more custom and focused on you. What we’re looking at in generally is based on some key things. There are some new emerging studies.. unfortunately you know I share research based on women in menopause. One here from 2022 is and a second is on mice. So, does it apply? Other studies -done on menopausal subjects - have suggested similar findings and stimulus. I’ll explain more as I go over it. Many of you are show it to me girls. I love that. I also encourage you to let your fingers do the research. Pub Med is just as available to you as to me. If you’re unsure what you’re reading and how to interpret studies, reach out, that’s great conversation for our Facebook Insiders group. (flipping 50 insiders) Metabolic Effects of Menopause Between Pre, peri, and post menopause women body composition was better pre and progressively increased. Changes were most dramatic during perimenopause. That led researchers to conclude if you’re in perimenopause, now is the best time to start. Look though, starting now if you’re not doing something is still a best time! Fat oxidation – what allows release of fat for use as energy – was reduced in perimenopause and post menopause. The time to offset it with training is in perimenopause. In prior content I’ve shared that woman tend to burn more fat for fuel during exercise (compared to men) anyway. But it will decline, and that is especially true if your stress level is preventing fat burning because you’re in fat storage mode. Surges of estrogen jump-start us to be more active. At least in mice. And it’s also been found that we may have fewer pleasure receptors in response to exercise. (shared in a previous Flipping 50 masterclass) That endorphin high you used to get may not be kicking in the same way it did. [That doesn’t mean “more” volume or intensity will improve it. It just means you may have to find other ways to reinforce your habits.] Women who do gain weight after menopause tend to share these commonalities: They exercise less or over train Poor sleep quality or quantity They consume too few calories, protein, or carbohydrate Diets high in sugar (wine or alcohol in general) Inflammatory food consumption They don’t do strength training with the intent to gain lean muscle tissue (all workouts are not created equally) I’m digging to learn whether based on life circumstance, hormone status (that don’t require labs when signs & symptoms point clearly to a trained coach), the training and lifestyle habits that are going to improve results. I’m also educating my coaching client so she’s empowered to make better choices for herself. In every program from the 5 Day Flip, to the 10-Day Hot Not Bothered Challenge, all the way to our membership, it’s about giving you the keys and knowledge to pivot daily. Questions? I love to hear from you. References Gould, Lacey M. MA1; Gordon, Amanda N. BS1; Cabre, Hannah E. MS, RDN1, 2; Hoyle, Andrew T. BS1; Ryan, Eric D. PhD2, 3; Hackney, Anthony C. PhD, DSc2, 4; Smith-Ryan, Abbie E. PhD1, 2, 4 Metabolic effects of menopause: a cross-sectional characterization of body composition and exercise metabolism, Menopause: April 2022 - Volume 29 - Issue 4 - p 377-389 doi: 10.1097/GME.0000000000001932 Krause, W.C., Rodriguez, R., Gegenhuber, B. et al. Oestrogen engages brain MC4R signalling to drive physical activity in female mice. Nature 599, 131–135 (2021). https://doi.org/10.1038/s41586-021-04010-3 Resources: STRONGER: Tone & Define: https://www.flippingfifty.com/getstronger Sleep Yourself Skinny: https://www.flippingfifty.com/sleep-yourself-skinny Continuous Blood Glucose Monitor: https://www.flippingfifty.com/glucose