Menopause and perimenopause are significant transitions in a woman’s life, yet they are often misunderstood, overlooked, or even feared. The truth? This phase is not an ending—it’s a transformation. As a woman who has lived through the intensity of endurance sports, pushed my body to its limits, and now shifted my focus to strength training, wellness, and self-discovery, I know firsthand that menopause is another challenge we can train for—and thrive through.
Perimenopause is the transitional phase leading up to menopause, usually starting in a woman’s 40s (though sometimes earlier). It’s when hormonal fluctuations begin, bringing symptoms such as irregular periods, night sweats, mood swings, weight gain, brain fog, and fatigue. Menopause is officially marked when you’ve gone 12 consecutive months without a menstrual cycle. The post-menopausal phase follows, where hormonal shifts stabilize but the body still requires intentional care and adaptation.
While these changes are natural, they don’t have to derail your health, confidence, or vitality. With the right strategies—focusing on movement, mindset, and nutrition—you can reclaim your strength and energy.
One of the most powerful tools for navigating menopause is strength training. Here’s why:
Strength training is key, but movement in all forms matters. Whether it’s walking, yoga, swimming, or surfing (yes, I’ve taken up surfing in Costa Rica!), keeping your body active helps regulate hormones, improve joint mobility, and boost overall well-being. The goal isn’t just to work out—it’s to create a movement-rich lifestyle that feels good and sustainable.
The physical symptoms of menopause are only part of the story. The mental and emotional shifts can feel just as intense, from dealing with self-doubt to navigating identity changes after years of focusing on others (career, family, relationships).
What’s helped me—and the women I coach—is adopting an Ironman mindset: resilience, adaptability, and self-compassion. We wouldn’t expect an athlete to compete without training; the same goes for menopause. Preparing mentally and physically allows you to show up as your strongest self.
Food is fuel, and during menopause, what you eat can significantly impact how you feel. Prioritizing whole, nutrient-dense foods helps balance hormones, support muscle retention, and boost energy levels.
Some key nutritional shifts include:
Menopause is not something to endure—it’s something to train for. And just like training for a race, having guidance, accountability, and a community makes all the difference.
That’s why I created my EmpowerHER Coaching Program, designed specifically for women navigating menopause and major life transitions. If you’re ready to feel strong, confident, and in control of your health, I’d love to help.
Click HERE to learn more about my coaching programs, or schedule a call to discuss how we can work together to build your strength from the inside out.
Let’s redefine what menopause looks like—together.
