Next Level Review

Blazing a trail to the next level after menopause!

Menopause is a natural transition that every woman experiences, and it brings with it a unique set of challenges and opportunities. It's the perfect time to elevate your fitness journey and embrace a healthier lifestyle. Here’s how you can make the most of this transformative phase:

Whenever I check my phone, there's a new podcast about menopause or perimenopause. This might be because I've been exploring this topic over the past few years for my personal interests. From coaching women who are experiencing bodily changes to engaging in more discussions, I've now read five books, listened to dozens of podcasts, and had hundreds of conversations with other women about perimenopause, menopause, and beyond.

If you're like me and find this topic fascinating, continue reading as I reveal my top five transformative habits that have elevated my fitness and health. I want to start by saying that the last book I read by Dr. Stacey Simms has had the most significant impact on me. While other books I've read, such as The Menopause Reset, Younger Next Year, and The Menopause Manifesto, inspired me and gave me hope for the exciting years ahead, Next Level truly lived up to its name. It resonated with me as an athletic woman who has been active throughout her life, offering insights I hadn't anticipated.

We don't stop exercising when we grow older, we grow older when we stop exercising!

Hitting menopause was like getting a VIP ticket to the "Reflect on Your Health" show, starring me! I had some days so low, even my shadow needed a pick-me-up. Depression? Oh, that sneaky cloud that loves to play hide and seek, except it never hides. Winter's grey skies decided to join the party, making everything feel like I was wading through a swamp with rocks in my socks. Motivation? More like "no-tivation" as I trudged through the cold and the daily grind, feeling like I was dragging a bag of bricks behind me.

Was I battling menopause or just having a showdown with SAD (seasonal affect disorder)? Along with those "meh" vibes, I had this pesky cough that clung to me like a bad karaoke performance, and it kept crashing my sleep party!

I was exercising and walking every day, but something felt incomplete. As I searched through books for wisdom or a miraculous solution to my malaise, I asked myself when I felt my best and what I was doing at that time. I then recalled a period during the early stages of COVID when we couldn't go anywhere and had to work from home. With more time on my hands, I established a routine that included daily meditation, journaling, strength training, core exercises, and mobility work. My kids were also home, so we did workouts together. I was the first to rise in the mornings, allowing me some time for coffee and writing. It was actually refreshing not to have to be anywhere.

Every book I've read seems to have this theme about putting yourself first, so I decided to start doing that again at the end of 2024. I focused on the things that made me happy. I found an awesome strength coach and started meditating most days before doing anything else. Just like the books suggested, I added more protein to my meals. I went to bed early, around 9ish, and got up early to spend some time journaling with a hot cup of coffee. I tried to avoid alcohol and sugar when I could (except during the holidays, of course). It took a few months, but I began to feel more balanced, and the brain fog started to clear up.

It's been almost nine months, and I have to say, my body and mind are back! I lost 8 pounds of belly bloat, my muscle tone is improved, I'm working more effectively and not coming home exhausted (well maybe some days, but fewer than before). My energy is much more consistent throughout the day too!

The latest book I dove into, "Next Level" by Dr. Stacey Simms, totally convinced me that I'm definitely on the right path and that menopause doesn't have to be a downer. We can actually feel amazing and make the most out of every day! So, my dear friends, let me share my top five takeaways from this book, so you can also enjoy the perks of menopause without feeling like your limited energy, brain fog, and belly fat are taking over your life!

1. Engage in daily physical activity and occasionally include heavy lifting! Our bodies require diverse movements to maintain health and strength, including mobility exercises, HIIT, weight training, resistance work, and stretching. It's important to schedule both intense workouts and recovery days to achieve balance. Although life can disrupt this balance at times, treating workouts like personal appointments helps me stay on track. Here's an example of what a week of activity looks like for me:

Monday - Strength training - Weights or Metcom 45 minutes (high intensity)

Tuesday - Pilates (core) and Mobility 60 minutes (easy intensity) Wednesday - Recovery Day Easy Walk 45 - 60 minutes

Thursday - Reformer Class and Stretch Medium intensity 60 minutes

Friday - Strength Training - Weights or Metcom 45 minutes (high intensity)

Saturday - Recovery walk or intervals (medium to hard intensity)

Sunday - Rest day - long slow walk 2-3 hours (low intensity) Stretch

2. Keep your body fueled up! Eat foods that keep your energy levels high and match your training needs. Here's something wild: I've been eating more over the past few months and ended up losing weight. How? By giving my body the right foods instead of empty calories that leave me feeling sluggish. Don't get me wrong, I still enjoy my salt and vinegar chips now and then, but I make sure to have protein with every meal, load up on greens like kale, broccoli, and spinach, and grab a protein shake when I'm in a hurry! I think of my body like a high-end car and only fill it with premium fuel—or in this case, food. Food is personal, though, so I suggest tracking your macros for a week or so. It'll help you see how many carbs, fats, and proteins you're actually eating. Personally, I aim for 35-40% of my intake to be protein. Bonus: protein helps build muscles and keeps you feeling full. So, are you eating enough, or is your body going into conservation mode?

   
   

3. Take a breather and meditate or do some breath work every day. Tons of studies show how awesome mindful breathing and meditation are for you. Breathing is life, so why not spend a little time on something we often overlook? Just 5 to 10 minutes of mindful breathing daily can chill out your nervous system, cut down on stress, and clear your mind. It's like hitting the reset button. Sure, it might be a bit challenging at first, especially if you're a Type A personality. But that's all the more reason to slow down and just breathe! There are tons of guided meditations you can download. Here's my favourite quick reset: Sit comfortably or lie down if you prefer. You can even do this in your parked car. Close your eyes and inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Let's try it together: inhale 1,2,3,4. Hold 1,2,3,4. Exhale 1,2,3,4. Hold 1,2,3,4. Do this a few times, and you'll feel calm and ready to tackle the rest of your day!

   
   

4. Add a little wiggle to your daily grind! How often do you wake up feeling like a rusty robot? That's a sign you need to sprinkle some mobility magic into your life. Think of mobility as the oil can for your creaky joints. As we collect more birthdays, our joints start demanding VIP treatment. By squeezing in some weekly mobility work, you'll be able to move like a well-oiled machine, whether you're playing pickleball, running, cycling, or lifting weights. It's the missing piece in most people's routines! I know you're juggling a million things and can barely squeeze in a workout, but trust me, adding a dash of mobility at the start or end of your exercise can work wonders. Avoiding injury is way better than being benched, so why not toss in some mobility moves each time you break a sweat? Not sure where to start? The internet is bursting with videos, and once you've got a routine nailed down, just rinse and repeat a few times a week. I help my desk-bound clients focus on hips and shoulders before we dive into a workout. Mobility can transform you from feeling like the Tin Man to channeling your inner Gumby!

   
   

5. Get a good night's sleep! This has been a total game changer for me. When you plan your sleep routine, it really sets your body up for recovery. If we're not sleeping well, it affects everything—our mood, muscle recovery, hormones, weight gain, and more. Plus, it makes the other habits we talked about way harder to stick to. We make lousy choices when we're tired. For me, this is super important. It might not be the most exciting thing, but I know if I'm not getting enough sleep, my whole day is thrown off! Everyone needs a different amount of sleep. Personally, I need at least 7.5 to 8 hours each night to feel good. My partner only needs about 6.5 to 7 hours. Lucky guy! The bottom line is that sleep does so much more for us than just rest and recovery. It helps our mind with memory, focus, and keeping emotions in check. For our bodies, it aids in muscle repair and growth, and keeps cortisol and hormones balanced. Sleeping well can even lower disease risk and balance blood pressure. Stress is just part of life, so when we sleep, we're helping our systems reset and work at their best. PS. If you have a little extra weight around your mid section you can't seem to get rid of, I bet this tip will help with that too. It did for me:)

   
   

Hey there, remember that life’s a rollercoaster, not a parking spot! You’re totally worth the time and energy it takes to figure out how to feel like a superstar, especially during those wild menopausal years. I refuse to let my body feel like an old jalopy when I know I can give it a tune-up! What gets your motor running? Can you try out any of these five habits to boost your mental and physical health? Give any of the books I've referenced, a read. All of them had gems of wisdom beyond what I was able to convey in this post.

And let’s not forget, finding a squad of like-minded folks will give you the moral support you need as you ride this next wave of life. I’m over the moon to have a community now that not only nudges me toward my best self but also loves me for all my goofy quirks! Thanks a million, Horseshoe Valley, for the fabulous community of amazing women (and men). You all rock more than you know!