Beat Menopause In Eight Weeks

Join me on an eight-week journey to learn to lose weight, firm up and beat the sluggish effects of menopause.

Hi, I'm Gemma, 49 years old and a personal trainer, Pilates instructor and menopause coach. I began my career in health and fitness over 20 years ago. This photo was taken in July 2023 having been in perimenopause for many years. 

What is Menopause?

Menopause is a natural part of life and can start as early as the late thirties and last well into the fifties. Simply put, menopause is when your ovaries start to produce less progesterone and oestrogen, and you experience symptoms such as:

Hot flushes

Tiredness

Low moods

Lack of concentration

Memory loss

Depression and anxiety

Why Join The Eight Week Programme?

As well as the conditions above, menopause can lead to cardiovascular disease, metabolic disease, osteoporosis, and even cancer. But the best reason to join the course is the earlier you start preventative action, the fewer risks you have of all the side effects.

Put the spring back into your step. In Eight weeks You will Learn...

How to control your weight

Idea ImageThe best type of exercise to do

Diary ImageHow to ensure you are rested and sleep well

AlbumHow to eat so you have the most energy

Love ImageHow to overcome hot flushes

Plan ImageHow to overcome mood swings

Chat ImageHow to build a great support group

How does it work?

Week 1: Introduction to Menopause

  • What is menopause?
  • The stages: Perimenopause, Menopause and Postmenopause
  • Anatomy and Physiology
  • Hormonal changes and their effects
  • Reflective journal entry on personal feelings and experiences related to menopause

Week 2: how to deal with Physical Symptoms

  • The Physical Transition
  • Hot flashes and night sweats
  • Vaginal dryness and discomfort
  • Hormone Replacement Therapy (HRT): Pros and Cons
  • Non-hormonal treatments

Week 3: Emotional and Cognitive Changes

  • Mood swings and depression
  • Anxiety and irritability
  • Memory and concentration
  • Brain fog: Myths and realities
  • Meditation and mindfulness exercises

Week 4: Sexuality and Intimacy

  • Understanding decreased libido
  • Hormonal influence on sexual desire
  • Maintaining Intimacy
  • Open communication with partners
  • Exploring new ways to connect

Week 5: Bone Health and Cardiovascular Changes

  • Osteoporosis: Risks and prevention
  • Diet and supplements
  • Cardiovascular Concerns
  • Heart health and menopause
  • Lifestyle changes for prevention

Week 6: Lifestyle, Diet, and Fitness

  • Nutritional needs during menopause
  • Foods to embrace and avoid
  • Fitness and Menopause
  • Best exercises for bone health and overall wellness

Week 7: Coping Strategies and Support

  • Embracing Change
  • Accepting menopause as a natural phase
  • Strategies to stay positive and resilient
  • Building a Support System

Week 8: Beyond Menopause: The Best Years

  • What to expect
  • Maintaining health and wellness
  • Celebrating the Journey
  • Recognizing the strength and wisdom gained
  • Focusing on personal growth and opportunities