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! 💜

🍫I'm making healthy "snickers" bars tonight.....😬 Wanna know the recipe😍??

If no one warned you about this stage of life… you’re not alone. Perimenopause doesn’t always show up as hot flashes… it often looks like: 😩fatigue that sleep doesn’t fix 😩stubborn weight changes 😩anxiety out of nowhere 😩poor recovery from workouts 😩brain fog / mood swings 😩feeling “off” but not knowing why And the worst part? So many women are told it’s just stress or just aging… or a really common one - “you’re just depressed” As I have mentioned before, doctors only get approximately 5 hours of training on menopause during all of their years in school. It’s honestly so common for women to feel dismissed in perimenopause and menopause...and it’s not always because doctors don’t care. A big part of the problem is that menopause education hasn’t been a major focus in medical training, so many providers aren’t taught how to recognize the full range of symptoms or guide women through it confidently. That’s why so many of us get told “it’s stress” or “just aging,” when it’s a real hormonal shift that needs real support. You are not broken. Your hormones are shifting…and your training, nutrition, and recovery need to shift with them!! If you need help finding ways to talk to your doctor about the things that have been happening in your body and mind, please never hesitate to reach out.. I can help guide you through this to get the answers and help that you need to feel like “you” again!💜

Good morning friends, I hope everyone is doing amazing🥰 This is a long post alert, but i really hope you can find time to read it💜 I'm so sorry I haven't been around much the last few days, my heart has felt heavy for a number of reasons and sometimes I need to "hide " from the world when I feel this way... so, this is gunna be a vulnerable post- along with a bit of something I hope you all will start to try- for your future health/self💜 My birthday was Sunday and I woke up feeling SO sad, lonely, and just not happy with where my life is at 48. I've been divorced for 5 years now from an amazing man who i'm still the best of friends with, and have pretty much been single the whole time since... this time of year feels harder and harder each year waking up alone on my birthday, Christmas etc.. Plus, I don't have children, and now at my age know I never will..... don't Don't get me wrong, I have so many amazing friends, my sweet little pets, and my health to be thankful for - but this time of year just hits different when you had that someone to spend holidays with for almost 20 years. Plus, I work for Netflix and my contract is only 6 months each year, and theres been absolutely NO work in between anymore. I've been applying to SO many jobs and keep getting " sorry you were not accepted for this position" emails back. Christmas used to be my favourite time of year ( besides hot summer days) , and now that I can't even afford to buy gifts for my loved ones KILLS my heart, as I am someone that loves to give to others. Then , there is my Nanny ( Grandmother). She turned 93 years old yesterday, and a few years ago she (and my grandfather also, who has since passed) were diagnosed with dementia and Alzheimers disease. I've been lucky to have travelled across Canada home to Nova Scotia the last two summers to see her - but seeing her in a home , not knowing who anyone is and seeing her decline hits freaking HARD. One of the things that kills me most is - for the last few years since starting to go through all of the changes in my body and mind with perimenopause- i've been doing SO much research on the topic, and it led me to finding out about the benefits of creatine, especially as we age .. I've been trying to tell my family for some time now to PLEASE try and find a way to start giving it to my Nanny, as i KNOW for a fact it will help her brain start to have some memories again, but no one seems to listen😔 And then the other day i saw the post below about Alzheimers come up on my instagram... there is PROOF..they actually PROVED creatine can help with people who ALREADY have this disease, yet still everyone is telling me " oh its too late to start, we'd have to ask her dr" , etc...

THIS!!!!😍 This post here is based off of my FAVOURITE world renowned menopause doctor, OB-GYN, and woman's doctor.... "If I woke up fully menopausal overnight, this is what I would do to protect my long term health"..... And i couldn't agree more! 🙌🏽 This is not based off of trends or guesswork. Its based on evidence, data and her 25 years as a woman's health doctor.💖 (also note..i ONLY post things i can back up and prove with research, studies , data, and my studies in becoming a certified menopause specialist) First off... GET INFORMED!! Menopause isn't something to tough out. It's something to strategically manage for you bones, your brain, your heart and metabolism!! Your body deserves support and you DESERVE to be listened to and not pushed away, told its "probably just depression", "you're too young", or that you're "overreacting", and "it's all in your head". Second, get your labs and screenings updated. DEMAND it if you have to!! Choose a doctor of clinician who UNDERSTANDS perimenopause and menopause. Did you know that typically doctors only get approximately 5 hours of training in alllllll their years in medical school and residency training on menopause??! FIVE HOURS!! 🤯 That is mindblowing😩 Even OB-GYN programs don't often offer a structured menopause curriculum. This makes me sad.....and THIS is why i am so passionate about learning ALL and EVERYTHING I can to help other women know what they deserve for their health in this time of life.❤️‍🩹 Talk to said experienced doctor about hormone therapy options if you are a candidate to do so. HRT has been a GAME CHANGER for me and many women I know.😍 Go in prepared with detailed information about your symptoms and your health history, (along with your family health history) so that your doctor can decide if you are a candidate to start it. 🏋️‍♀️Next- PICK UP THOSE WEIGHTS!!🏋️‍♀️ The benefits of strength training , especially for women in menopause is essential for everything from keeping your bones strong and stronger bone density, keeping your muscles strong to counteract age related muscle loss, your balance - so that you don't succumb to a nasty fall, better weight management, and SIGNIFICANTLY reduces risks of chronic diseases like type 2 diabetes, heart disease and strokes!🤯 It will also improve your mood and your sleeps by reducing anxiety - and it can even help with the severity of those horrible hot flashes!!!❤️‍🔥