🤔 Did you know that taking even a ten minute walk after each meal has SO many health benefits? I mean not just in general - but also in perimenopause! Walking lowers our cortisol (which can be wayyyyyy up in perimenopause ), helps our muscles use glucose efficiently and helps us not have those crashes we get after we eat! Let me know in the comments below if you aim do a walk after you eat your meals!💜

Hi ladies, and happy Sunday! I wanted to make a little post about something i'm learning more about with my menopause certification - and also a topic @Alyssa Furukawa mentioned is a great thing we don't talk enough about! ....Our pelvic floor. The pelvic floor isn’t just about kegels, and it’s definitely not just a “post baby” thing. Your pelvic floor is a group of muscles that supports: ✅ your bladder and bowel ✅ your core and posture ✅ your hips and low back ✅ sexual function ✅ stability during lifting, walking, and just daily life During perimenopause and menopause, declining estrogen can affect muscle tone, connective tissue, and coordination ...which is why symptoms like leaking, heaviness, low back pain, or core weakness can show up even if you have never had kids. Here’s the part many women don’t hear enough...A healthy pelvic floor needs strength AND relaxation. That means: ✅ learning how to breathe properly ✅ coordinating the pelvic floor with your core ✅ not over-clenching all day ✅ using functional strength and mobility work 🌸 Some simple things you can start doing today to support your pelvic floor that don’t need fancy equipment for or hours of work, are: ✨ Breathe before you brace...Slow exhales help the pelvic floor relax and coordinate with your core. ✨ Stop clenching all day...Many of us hold tension without realizing it. Periodically check in and fully relax. ✨ Exhale on effort...When lifting, standing up, or carrying groceries , gently exhale instead of holding your breath. ✨ Walk daily...Walking supports pelvic floor coordination, circulation, and your nervous system regulation. ✨ Train your glutes and hips...Strong hips help take pressure off the pelvic floor and improve overall stability. ✨ Prioritize mobility...Gentle hip and spine mobility keeps the pelvic floor working with your body, not against it. Consistency beats intensity here. A few mindful minutes a day can make a real difference💜 Pelvic floor health = confidence, comfort, and longevity! 💜

When I hit perimenopause, I had no idea that belly fat could be a symptom for me! I still lifted heavy, I still ate clean….. I couldn’t help but think I MUST be doing something wrong, even though I was doing every thing I’ve always done to be fit!! The truth is, your body shifts in ways that feel unfamiliar and sometimes unfair. But that doesn’t mean you don’t have power here. You do, and it starts with small changes that support where you are now, not where you were at 25 or even 35. These are the things that have helped me and that also have proven studies and data to back them up! My wish is for us all to feel like ourselves again, to feel happy and confident in our body that may have changed a bit in this chapter. These tips, along with as always, staying hydrated and especially now- prioritizing sleep - are great starting points to feel like you again!💜 Happy Tuesday everyone. You are BEAUTIFUL 🫶🏽

Happy Sunday everyone. I hope you all had a beautiful day! What did everyone get up to? Did you rest and relax or make today a get things done day? @Koren Heron and I - along with our crazy pups and some others went for a beautiful hike in the torrential downpouring rain for 2.5 hours , and it was lovely! 😍 ( and really wet 🤣) Drop a pic, vid or comment below what you got up to , and I hope you all sleep well tonight!💜

🫡DID YOU KNOW?!! During perimenopause, our crazy hormone fluctuations change how our bodies responds to stress, including exercise stress.... Here’s what’s actually happening physiologically 👇🏽 🔬 Lower estrogen = higher stress response. As estrogen declines, your body becomes more sensitive to cortisol (a.k.a. - the stress hormone). Long intense workouts can actually SPIKE cortisol higher and keep it elevated longer. 🔬 Chronically high cortisol can backfire!! Too much intensity plus not enough recovery can lead to: 😴 increased fatigue 🤰🏻 stubborn belly fat ⬆️ inflammation 🛏️ poor sleep 🚶🏻‍♀️slower recovery 🔬 Muscle becomes more metabolically important with aging and hormone shifts. Preserving and building muscle matters more than burning calories. Strength training supports ✅ insulin sensitivity ✅ Helps stabilize blood sugar ✅ Supports metabolism and bone density Your body responds best when it feels safe, not constantly pushed!!! So, lower-volume strength work, plus walking, plus rest - helps regulate the nervous system and hormones. And the result?.....Many women feel better, and see better results with: 💪🏽fewer workouts 💪🏽more recovery 💪🏽more strength ( a.k.a. lifting heavier, less reps ) It's biology!💜 Train smarter. Support your hormones. Trust your body.