Transform your body and mind with expert fitness and nutrition coaching for women in perimenopause, menopause and beyond.
Your journey to a healthier, happier life starts now.
Take a first step into a whole new you.
My goal is to offer updated information on fitness, conditioning and health practices that will help you thrive and feel empowered on your menopause journey.
Check out some of the services I offer to help you tackle this important part of your life.
- Personalized & Group Coaching
- Menopause Specific Conditioning
- supplementation guidance
- rest & recovery optimization
- Exercise Programs With attention to pelvic floor
- strength training
- nutritional education
- taliored meal plans
What We Offer
Coach Annie (24/7 AI Coach)
Focused Monthly Workshops
Kickstarter Coaching
Progressive Monthly Workouts
— Michelle Obama
I will guide your menopause fitness journey with personalized, enjoyable coaching.
- Extensive Expertise
With nearly 20 years of experience training women in fitness and nutrition, I have developed a deep understanding of what works best for diverse individuals.
This knowledge has been shaped by both my extensive hands-on work with women over the years and my ongoing education in female-focused training methodologies.
By combining practical experience with the latest research, I empower women to achieve their unique health and wellness goals effectively.
- Empathetic and Supportive Approach
My coaching approach is rooted in empathy and support, recognizing the unique challenges faced by menopausal women.
I create a safe and nurturing environment where clients feel comfortable discussing their experiences and concerns.
By tailoring my training programs to their specific needs, I help empower them to embrace this transformative phase of life, fostering both physical and emotional well-being through understanding and encouragement.
- Personalized Guidance
As a menopause strength, fitness, and nutrition coach, I provide personalized guidance tailored to each woman’s unique needs and goals.
What works for the majority of women may not work for some and I get this.
This individualized approach ensures optimal results, helping clients navigate the changes of menopause with confidence and support.
- Accountability and Motivation
Accountability and motivation are my fortes, as I am passionate about supporting women through what can be one of the most challenging times in their lives.
By fostering a strong sense of commitment and encouragement, I help women stay focused on their goals and empower them to be their best selves during menopause.
Client Feedback
I believe in the power and importance of self improvement and self actualization.
To empower women to thrive by providing transformative coaching and information that unlocks their full potential, cultivates personal growth, and inspires them to live a fulfilling and purposeful life.
Through my coaching, I aim to empower women by helping them tap into their strengths, overcome obstacles, and build confidence, enabling them to make conscious choices and take meaningful action at this critical stage in their lives.
jenn@msmenopause.ca
Most Popular Questions
What types of exercises are best during menopause?
The ideal exercise regime during perimenopause and menopause focuses on both strength and cardio. It’s the perfect time to increase the weight you lift to preserve muscle mass, support bone health and help with body composition changes.
If you’re new to strength training, now is the time to start. Cardio should consist of shorter, higher-intensity bouts, which are more effective for fat loss and cardiovascular health. Each routine must be individualized, taking joint or mobility restrictions into account.
Importantly, incorporating pelvic floor engagement into your training enhances core strength and stability, supporting overall functional movement during this transitional phase.
How can I maintain or lose weight during menopause?
Maintaining weight during menopause can feel challenging, but these tips can help.
Prioritize strength training to boost your resting metabolism and maintain muscle mass. Increase the intensity of cardio sessions to burn more calories efficiently. Focus on hitting daily protein goals—active women should aim for their body weight (or goal weight) in grams of protein to support muscle repair and satiety.
Quality sleep is crucial, as it directly impacts metabolism and hunger hormones. Staying hydrated also aids satiety and overall health. Additionally, managing stress through mindfulness or yoga can prevent emotional eating and promote better hormonal balance during this transition.
What dietary changes should I consider to support my body?
During menopause, key dietary changes can support overall health and manage symptoms. First, focus on hitting your daily protein goals—aim for your weight in grams to help maintain muscle mass and support metabolism.
Incorporate a variety of vitamins and minerals by eating a colorful range of fruits and vegetables, as they contain essential fibre and phytonutrients that help fight disease. Additionally, include polyunsaturated fats, such as those from fish, nuts, and seeds, as they aid in the absorption of fat-soluble vitamins and promote heart health.
These dietary adjustments can enhance well-being and support the body’s changing needs during menopause.
Are there specific nutrients I should focus on to alleviate symptoms?
To alleviate menopausal symptoms, there’s no one-size-fits-all diet, but prioritizing whole, unprocessed foods can make a significant difference. Whole foods are rich in essential nutrients that help balance hormones, support metabolism, and reduce inflammation.
For example, fiber from vegetables, fruits, and whole grains supports gut health and helps regulate estrogen levels. Omega-3 fatty acids from fish or flax seeds can reduce inflammation and support heart health, which is particularly important during menopause.
Scientific research shows that diets high in processed foods can exacerbate symptoms like hot flashes and weight gain, while nutrient-dense, whole foods promote overall hormonal and metabolic balance.
How does hormonal change affect my metabolism and fitness routine?
Hormonal changes during menopause, particularly the decline in estrogen, lead to a reduction in muscle mass, which in turn slows down metabolism.
Estrogen plays a key role in maintaining muscle mass and bone density, so its decrease can result in sarcopenia (age-related muscle loss). Research shows that women can lose up to 10% of their muscle mass during the first few years of menopause. This reduced muscle mass lowers basal metabolic rate, making it harder to maintain weight.
In terms of workouts, this means less strength and endurance, slower recovery, and increased difficulty in building muscle. Strength training becomes even more essential during this phase, as studies suggest resistance training can significantly counteract muscle loss and improve metabolic function.
What role does strength training play in a menopause fitness program?
Strength training is essential for women entering perimenopause, as it plays a critical role in maintaining health and well-being. As estrogen levels decline, women naturally lose muscle mass and bone density, increasing the risk of osteoporosis and metabolic slowdown.
Strength training helps counteract these effects by preserving muscle, improving metabolism, and enhancing bone strength. Research shows that resistance exercises stimulate muscle protein synthesis and increase bone mineral density, which is crucial during this phase.
Additionally, strength training improves insulin sensitivity and reduces the risk of chronic diseases like cardiovascular disease, making it a cornerstone of fitness during perimenopause.
How can I manage stress and improve my mental well being?
Managing stress and improving mental well-being during perimenopause requires a holistic approach. Regular exercise, particularly strength training and yoga, reduces anxiety and boosts mood by releasing endorphins.
Prioritizing self-care, such as taking time for hobbies or relaxation, helps maintain emotional balance. Nutrition plays a vital role—eating whole, nutrient-dense foods, especially those rich in omega-3s, supports brain health and reduces inflammation. Good sleep is crucial, as poor rest disrupts hormone regulation and heightens stress.
Establish a bedtime routine, reduce screen time, and consider mindfulness practices to aid sleep quality. Together, these strategies foster resilience and emotional well-being during this transition.
What are the best strategies for improving sleep quality?
Improving sleep quality during perimenopause requires consistent, science-backed habits. Keep your bedroom cool, as lower temperatures promote better sleep by mimicking the body’s natural drop in core temperature at night.
Avoid caffeine in the evening, as it interferes with sleep cycles and can exacerbate night sweats. Don’t eat too close to bedtime, as digestion can disrupt sleep and trigger discomfort. Reduce screen time before bed, as blue light delays melatonin production, making it harder to fall asleep.
Establish a calming bedtime routine and stick to it daily, as a consistent schedule helps regulate your circadian rhythm for better, deeper sleep.
How can I address changes in cravings or changes in appetite?
To manage cravings and appetite changes in perimenopause, a strategic, science-backed approach is key. Hormonal fluctuations, especially declining estrogen, can disrupt hunger signals and increase cravings, particularly for sugar and carbs.
Combat this by focusing on balanced meals rich in protein, healthy fats, and fiber, which promote satiety and stabilize blood sugar levels. Eating regularly throughout the day helps prevent overeating and manages cravings. Staying hydrated is also important, as dehydration can mimic hunger.
Incorporating foods high in magnesium, such as leafy greens and nuts, may help reduce sugar cravings. Planning meals and snacks in advance supports better control over appetite.
What supplements, if any, are recommended for women in perimenopause or menopause?
During perimenopause, certain supplements can support women’s health as hormone levels fluctuate.
Here are five basic supplements backed by science:
Calcium: Essential for bone health, calcium helps combat the increased risk of osteoporosis during menopause.
Vitamin D: Crucial for calcium absorption and bone health, vitamin D also supports mood regulation.
Magnesium: This mineral aids in reducing anxiety, improving sleep quality, and alleviating muscle tension.
Omega-3 Fatty Acids: Found in fish oil, omega-3s can help reduce inflammation and support heart health.
B Vitamins: Particularly B6 and B12, these vitamins play a role in energy metabolism and may help alleviate mood swings.
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