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Behind the Scenes Menopause Fitness Coaching Session

Today I invite you to listen to a replay of a menopause fitness coaching session from the exclusive STRONGER coaching call library. What questions do women in a 12-week strength training program with varying levels of experience with strength training ask? This is where you find out. The actual coaching session isn’t edited. It occurred on zoom with the option of joining by phone or any device with attendees on camera or not, using chat to ask questions so that sound distractions are minimal. 

I’m seriously pulling back the curtain today with this episode. I’m sharing one of the live coaching calls for our Stronger 12-week program for women in menopause. In this particular call I answered questions about: 

  • Exercise form 
  • Hip mobility 
  • Lunges 
  • Progression 

Before we dive into this episode, it might help to know that every Saturday the menopause fitness coaching sessions for STRONGER are more action-oriented and held in space so I can not only answer but demonstrate form, technique or offer an alternative to an exercise that isn’t working for someone. What you’re hearing is a Tuesday call so there are some follow up questions based on the Saturday session. 

STRONGER’s Menopause Fitness Coaching Sessions

    • Protein – how much and how much will we absorb
    • Eating before and after workouts
    • Before strength vs before HIIT or walking 
    • Why certain exercises may not feel good and what to do instead
    • Muscular fatigue 

      Every week the calls occur Tuesday – Saturday and are purely coaching from our STRONGER 12-week participants. That is, I don’t bring an agenda or content. I suggest Saturdays are dedicated to demonstrations and questions about comfort or improving form. I also do contribute something extra that may be related, I let participants’ questions guide the content. It’s about answering your questions in real time. 

As I’m recording the intro and for this episode from week 5 the questions in these first weeks have ranged from: 

  • Protein – how much and how much will we absorb
  • Eating before and after workouts
  • Before strength vs before HIIT or walking 
  • Why certain exercises may not feel good and what to do instead
  • Muscular fatigue 

Questions are submitted via the live calls in the chat on Zoom. We’ve had a few questions asked in the Facebook group to be answered on the calls. And there are a few individuals choosing not to use FB and who are on the other side of the world that need to send questions to our support team that make it to the Question list so they can find them in the library. 

To see a real example of how we label each call with hints at the content I’ve included a picture of what it looks like when you have this library. The Library is included in this 12-week session of STRONGER. You get all 60 sessions to click to whenever you want them. You’ll always have access to them there in the courses area. 

menopause fitness coaching session

My Guest:  

Anna Cabeca, DO, OBGYN, FACOG, is bestselling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs.

Questions We Answer in This Episode:

  • As time passes, many women think – may be even led to believe by influencer memes – that forgetfulness, mood swings, and loss of desire are just a normal part of the aging process. What do you have to say about that?
  • Are there elements that make it worse? And can we make it better?
  • How key is cortisol for you in your experience treating patients with menopause symptoms? 
  • What key stressors have you seen most impact cortisol?
  • If we take HRT off the table so we’re inclusive of every woman listening… How can listeners regulate hormones with diet and lifestyle and lead a healthy, vibrant and sexually active life at ANY age?

References:

https://pubmed.ncbi.nlm.nih.gov/26358173/#:~:text=Clinical%20trials%20suggest%20that%20exogenous,musculoskeletal%20health%20in%20postmenopausal%20women.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331845/

https://academic.oup.com/jcem/article/104/10/4660/5556103

https://www.nrdc.org/stories/9-ways-avoid-hormone-disrupting-chemicals

https://www.endocrine.org/patient-engagement/endocrine-library/edcs#:~:text=EDCs%20are%20chemicals%20or%20mixtures,hormones%20from%20doing%20their%20job.

 

Other Episodes You Might Like:

21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/

Your 30-Something Workout vs Your Menopause Workout: https://www.flippingfifty.com/menopause-workout/

 

Resources: 

STRONGER: Tone & Define – your start, restart, or reset for strength and healthy joints https://www.flippingfifty.com/getstronger

Ultimate Assessment 90 Minute coaching: https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/

Discovery session (don’t know what, but need support or a quick 20 minutes is all you want?)https://www.flippingfifty.com/wellness-coaching-for-life/ 

 

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Shoulder
Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Hips
Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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Chest
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Waist
At the belly button/umbilicus

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