Build A Better Body

IN YOUR PERI/MENOPAUSE ERAS

Doctor of Physical Therapy and Menopause Specialist

BUILDING A BETTER BODY: IN OUR PERI/MENOPAUSE ERAS

Using science-backed, solution-focused coaching & education we guide you thru perimenopause and menopause with personalized nutrition, fitness and lifestyle support.

Have you experienced weight gain that seemingly came on out of nowhere? Do you have difficulty sleeping? Are you experiencing hot flashes? night sweats? anxiety? fatigue? depression? mood swings & irritability?

YOU DO NOT HAVE TO SUFFER IN SILENCE!

LEARN MORE ABOUT WTF IS GOING ON WITH YOUR BODY, WHY AND WHAT YOU CAN DO ABOUT IT.

Be Part of the Menopause Revolution

JOIN OUR PERI/MENOPAUSE COMMUNITY

I am one of you

As a Doctor of Physical Therapy, I have dedicated my career to helping women build a better body. Having had two weight loss journeys of my own, I can tell you that the one in my 40s looked significantly different than the one in my 30s.

THANK YOU PERIMENOPAUSE!

LEARN MORE about how I do things differently into my 50s now that I am IN menopause, what I WISH I knew BEFORE menopause (like that perimenopause even existed!) and about my commitment to helping women THRIVE during this pivotal transition time in our lives.

The Build a Better Body Blueprint

The 5 Pillars of Thriving in Your Peri/Menopause Eras

Nutrition

We must prioritize nutrition and maybe even change our thinking about how we fuel our peri/menopausal bodies to help our symptoms, improve our overall health and set us up for quality future longevity. Protein, fiber and sugar require some attention!

Get the Blueprint

Latest From the blog

a menopause specialist with weights, pickleball and models of muscle vs fat

Strength Over Stigma - Muscle Over Menopause: Why Midlife Women Must Reclaim Their Power Through Menopause

Discover why menopause stigma persist and how strength training empowers midlife women to reclaim their physical, mental, and emotional power. Plus: science-backed stats and strategies to thrive in menopause.

Hot Off the Press: How Testosterone Could Impact Your Joint Health…What Every Midlife Woman Needs to Know

A brand-new study just dropped in Osteoarthritis and Cartilage (literally published just two weeks ago!) and it’s giving us even more...

Exercise of the Month For MidlifeWomen: The Goblet Squat

Why the Goblet Squat Is About to Be Your New Best Friend (or Frenemy)

On every PERI/MENOPAUSAL Woman’s Thanksgiving Wi$h Li$t…PEACE on earth!

How to Navigate Thanksgiving in Peri/Menopause

✨ Evidence-based.
✨ Zero shame.
✨ All the sass.

If you’re in peri/menopause and feeling low-key stressed about Thanksgiving…take a deep breath.
 You can enjoy the holiday and protect your energy, mood, blood sugar, and sanity — without gaining 20 lbs of mystery fat overnight. 🙃

Here’s the truth:
 Most of the “Thanksgiving weight gain” women panic about is just water, sodium, and glycogen.
 Not fat. Not failure. Not “your hormones ruining everything.”

But… peri/menopause DOES change how your body responds to stress, poor sleep, skipping meals, and alcohol.
 So a little strategy goes a long way.

Swipe through for the exact game plan I teach my clients to help them:
 ✨ keep cravings stable ✨ avoid the binge–restrict spiral ✨ support hormones + digestion ✨ stay confident all weekend ✨ enjoy the freaking holiday

One balanced plate + one walk + one good night of sleep can change everything.
You don’t need to be perfect — just intentional. You’ve got this, friend. 🤍

#perimenopause #menopausehealth #menopausesupport
#thanksgivingsurvivalguide
#thanksgivinginmidlife #midlifewomen #midlifefitness #menopausecoach #perimenopausefitness #midlifestrong #healthyholidays #holidayhealthtips #menopauseweightloss #menopausewellness #womenswellnesscoach #hormonehealthforwomen #menopauseweightgain #menopausecommunity
#peaceonearth #wishlist

Peri/menopause demands a better breakfast strategy—and this is mine.

Here’s the truth: your first meal sets the tone for your energy, cravings, mood, and muscle the rest of the day.

Today’s build:
 🥚 2 eggs + 2 egg whites 🍗 Amylu chicken sausage 🥣 Greek yogurt 🥄 Ratio granola (for crunch + fiber, not “just protein”) 🍓 Berries for extra fiber + sweetness

➡️ 66 grams of protein for ~560 calories ➡️ 10+ grams of fiber (depending on your berries)

Why I build breakfasts like this in peri/menopause:

✨ Keeps mood steady and blood sugar stable
✨ Keeps cravings from hijacking your afternoon
✨ Helps build and protect muscle
✨ Supports hormones, digestion and satiety

And no—granola doesn’t have to be the enemy. Just pick one that’s higher protein, higher fiber, and low sugar, then use it intentionally (not like…half the bag 😉).

This is one of my go-to breakfasts when I actually have a few extra minutes in the morning to cook. Stay tuned—I’ll share my faster, grab-and-go options next.

#PerimenopauseNutrition #MenopauseNutrition #HighProteinBreakfast #MidlifeFuel #StrongInMidlife #MenopauseSupport #ProteinForWomen #MidlifeHealth #WomenOver40Nutrition

Perimenopause is when bone loss skyrockets… and most women have no idea. 👀

💥 5 Things You Need to Know About Osteoporosis in Perimenopause 💥

1️⃣ Bone loss speeds up FAST. Women can lose up to 20% of their bone density during the menopausal transition thanks to dropping estrogen. Translation: now is the time to get intentional.

2️⃣ Strength training isn’t optional — it’s required. Lifting weights (like these hack squats) is one of the strongest tools we have to slow bone loss, build muscle, and protect your joints.

3️⃣ Weight-bearing movements tell your bones to stay strong. When you put load through your legs, hips, and spine, your bones respond by getting denser. Motion is medicine, but load is the prescription.

4️⃣ “It won’t happen to me” isn’t a strategy. 1 in 2 women over 50 will experience an osteoporosis-related fracture. Prevention starts way before your 50s — like… perimenopause.

5️⃣ Osteoporosis is silent. You can lose bone for years with zero symptoms. If you’re 35–55, now is the time to train smarter, fuel better, and check in with your doctor about your bone health.

👉 Save this for later and share it with a friend who needs stronger bones. 🦴

#perimenopause #menopausefitness #midlifewomen #osteoporosisawareness #strongnotskinny #womenover40fitness #womenover50fitness #bonehealth #strengthtrainingforwomen #hackSquats #muscleovermenopause

ready for #gameday tomorrow! wreck ‘em Ŧ

#texastechfootball #texastechuniversity #espn #espngameday

Taylor dropped The Life of a Showgirl… meanwhile, here’s The Life of a Menopausal Woman. ✨
 Spoiler: less glitter, more sweat (sometimes literally). But don’t get it twisted — midlife isn’t the end of the show, it’s the start of your STRONGEST era. 💪

Swipe through for the reality check we didn’t know we needed.
 #LifeofaShowgirl #LifeofaMenopausalWoman #MuscleOverMenopause #MidlifeStrong
#TaylorSwift #Swifties

great trip to STL to remember the 99 years of my grandpa, William Fineran’s life…the senior world series of softball champ 🥎 💍 beekeeper 🐝 🍯 air force patriot 🇺🇸 ✈️ fisherman 🎣 and friend to all cats 🐈 who loved his circus peanuts 🎪 🥜 IYKYK

#family #grandpa #agewell #athleticgenes #goldencoral #debbiedawn #faker #whatwouldYOUtakeonanairplane #cousins

Learning new sports in (peri)menopause isn’t just fun—it’s a strategy.

Trying something new pushes past plateaus, sharpens athleticism, and keeps your brain in the game, too.

Pickleball is my newest way to challenge coordination, agility, and stamina while keeping fitness fresh and growth-oriented.

Midlife: where we lift 💪 and dink 🎾 🏸

What new sports are you learning?!

#pickleball #midlifemovement #paddlebattle #muscleovermenopause #agewell #neuroplasticity #menopause #perimenopause

🏐 great season! #empirespikesback #midlife #functionalfitness #fitover50 #muscleovermenopause

This morning’s strength training? Served up on water. 🏄‍♀️

Stand-up paddleboarding (SUP) = the ultimate full-body workout disguised as fun.

Lats, shoulders, arms, legs, core… and don’t forget your balance👏🏼

Midlife perk: activities like this train strength + stability while supporting your joints.

Remember… in perimenopause…
🔥 Balance isn’t just for your hormones.
🔥 Strength doesn’t always happen in the gym.

What’s your “sneaky” workout this weekend — the one that makes you stronger AND joyful?

Drop it below 👇 or tag a friend who needs a reminder: movement doesn’t have to be miserable.

#MuscleOverMenopause #PerimenopauseFitness #BalanceTraining #CoreStrength #HormoneHealth #SUPWorkout #MidlifeMuscle #StrongIsFun #MoveMoreStressLess

Why You’re Not Building Muscle in Midlife — And It’s Not Your Fault!

Building muscle in your 40s+ isn’t about doing more—it’s about doing it smarter.
 🧠 Hormones shift. Recovery changes. Muscle doesn’t just happen.
 Let’s fix that.

#MenopauseMinute #BuildMuscleInMidlife #StrengthOver40

Geraci, Annalisa, et al. “Sarcopenia and Menopause: The Role of Estradiol.” Frontiers in Endocrinology, vol. 12, 19 May 2021, article 682012, doi:10.3389/fendo.2021.682012. pmc.ncbi.nlm.nih.gov+6

Isenmann, Eduard, et al. “Resistance Training Alters Body Composition in Middle‑Aged Women Depending on Menopause: A 20‑Week Control Trial.” BMC Women’s Health, vol. 23, no. 1, 6 Oct. 2023, article 526, doi:10.1186/s12905-023-02671-y.

Thomas, Ewan, et al.
“The Effect of Resistance Training Programs on Lean Body Mass in Postmenopausal and Elderly Women: A Meta‑Analysis of Observational Studies.” Aging Clinical and Experimental Research, vol. 33, no. 11, Nov. 2021, pp. 2941–52. PubMed, PMC8595144. doi:10.1007/s40520-021-01853-8.

💪 Still doing the same workouts from your 30s?

🎆 Freedom : Menopause Edition

🩸 Free from buying tampons, pads, liners, cups, period panties, and hiding them in every bag you own.

🤍 Free from planning outfits around potential leakage (white pants, we see you 👀).

🌡️ Free from hot packs, ibuprofen, and fetal-position cramps.

📆 Free from tracking your cycle like it’s a part-time job.

😵 Free from random mid-cycle emotional breakdowns with no warning.

🤰 Free from pregnancy scares 😬

🏃‍♀️ Free from pretending “I just really like cardio” when it’s actually period poop chasing you.

🛑 Free from pretending your uterus isn’t plotting against you monthly.

🥴 Free from ruining sheets, underwear, or relationships every 28 days.

🙅‍♀️ Free from buying 4 versions of the same swimsuit “just in case” something leaks.

🩱 Free from skipping the beach/lake/hike/pool because of “those days.”

😡 Free from period rage (you’ve got different rage now, but at least it’s not hormone-withdrawal-induced).

🗽Freedom hits different when your uterus is in retirement.
Celebrate accordingly.

#Latergram HotGirlMenopause #MenopauseFreedom #ThisIsMenopause
#MuscleOverMenopause #NoMorePeriods #PeriodFreeAndPowerful
#UterusRetiredClub #MenopauseHumor

🧠💤 Still Need Progesterone if You Don’t Have a Uterus?

Short answer: Nope, not for uterine protection. Longer answer: Heck yes, for everything else.

Here’s what progesterone can do for you, uterus or not:

✅ Better sleep ✅ Calmer moods ✅ Brain support ✅ Bone health ✅ Perimenopause symptom relief

📚 Peer-reviewed proof?
 🔹 Micronized progesterone improves sleep + vasomotor symptoms 👉 Frontiers in Endocrinology, 2021

🔹 Neurosteroid effects of progesterone and allopregnanolone 👉 Int J Mol Sci, 2022

Stay tuned for the next #MenopauseMinute

#ProgesteronePower #PerimenopauseSupport #HRTTruths #HormoneHealth #MidlifeMuscle #BuildABetterBody #MuscleOverMenopause

Is your uterus still part of the team? Asking for your hormones.

nevermind the #midlife jabba the hut chins. and yes, this is planet fitness! 💪

#menopausestrength #muscleovermenopause #fitover50 #fitover40 #poweroverperi #sleeplessinmenopause #howmuchyabench #babydeerlegs #theyregrowing

cabin porn. #blushingbeaver #rest #selfcare #midlifewellness #soloretreat

Hormo-nomads unite! 🧭

Menopause Word of the Day: Hormo-nomad noun \ˈhȯr-mō-ˌnō-ˌmad\

Definition: A resilient woman navigating midlife hormone chaos like a badass wanderer—armed with protein snacks, magnesium, and a fan that clips to her purse. She may not know where her estrogen went, but she does know how to pivot, adapt, and thrive.
 Whether you’re lost in the wild or thriving with snacks and sweat rags…there’s no “right” way to navigate the Menopocalypse.
 Vote below👇 or in my story + tag your fellow wanderers. 💪🔥

#MenopauseSurvivor #HormoNomad #MidlifeMagic #Menopause #Perimenopause

What kind of Hormo-nomad are you? 👇👇👇

Ladies Over 35…Listen Up…Here are my top Leg Curl Machine Do’s, Don’ts & Midlife Musts 🍑

Trying to grow strong hamstrings (and not just survive the gym)? Then save this one.👇

✅ DO line up your knee joint with the machine’s axis ✅ DO adjust the thigh pad so you’re locked in, not flailing ✅ DO choose a weight that challenges, not crushes (or results in a hernia)
❌ DON’T rest the ankle pad up on your calf (unless you like wasted reps and awkward cramps) ❌ DON’T swing the weight with momentum — your hamstrings want tension, not theatrics ❌ DON’T work harder getting in/out of the machine than during the actual set (we see you 🤣)

👉 For more smart resistance training tips that actually work in perimenopause/menopause, follow me!
 💪 Or better yet, become a founding member of the Muscle Over Menopause Club to learn about all the machines AND free weights to GET STRONG in Peri/Menopause…link’s in bio.

Let’s lift heavy, safely, and hormonally aware.

#MidlifeMuscle
#MuscleOverMenopause #MidlifeMuscle #StrongNotSorry #StrengthTrainingOver40 #WomenOver40Fitness #FitOver50Women #HormoneSmartTraining #PerimenopauseSupport #MenopauseWellness #MenopauseFitness #HotFlashAndHeavyLifts #MenopauseStrength #MidlifeStrong #WellnessOver40 #AgingStrong #FitnessEducation #TrainSmartNotHard #LiftLikeAWoman

It’s here! 🎉 The Muscle Over Menopause (masterclass + 12-week strength training program) Pre-Sale is officially open!!!

If you’ve been wanting a done-for-you strength plan built just for women in perimenopause and menopause…

this is your moment to jump in early and snag the exclusive bonuses I’ve lined up for early adopters.

This is your official invite to become a Muscle Over Menopause Founding Member.

👑 Translation...you get...

✅ Special discounted price ✅ Exclusive guides + resources (that won’t be available for free EVER again) ✅ VIP Founding Member access + orientation

The full program officially unlocks on June 16, but your early spot (and bonuses which vanish after June 16th) can be claimed right now.

👉 Click the link in bio to grab your pre-sale spot or learn more details…

#MuscleOverMenopause #PreSalePerks #FoundingMemberVibes #StrongInMidlife #PerimenopausePower #WomenWhoLift #LinkInBio #MidlifeGlowUp #ConfidenceAtEveryAge #HotFlashAndHardcore #WomensHealthMatters

#thisis50 week in review

💪 three great strength sessions for muscle health

🦘power work with box jumps (type II muscle fibers need some love too!)

🏃‍♀️three (not as fun) cardio sessions for heart health

🦴 weighted vest walking for bone health…gorgeous day at the nature preserve!

👵 All part of my nursing home prevention plan as @drmaryclaire likes to call it…

#midlifemuscle #muscleovermenopause #fitover50 #fitover40 #menopausecoach #poweroverperimenopause

This Memorial Day, we honor those who served and sacrificed…the brave souls who gave everything for the freedoms we hold today. 🇺🇸

We hold space for remembrance, gratitude, and respect.

And as we reflect on their strength, we’re also reminded of the quiet battles many women fight every day:
 💥 Breaking free from diets that don’t work. 💥 Pushing back against doctors who don’t listen. 💥 Letting go of shame about aging. 💥 Rebuilding strength, energy, and confidence in midlife.

We remember. We rise. We redefine what it means to be strong.

Here’s to honoring the fallen…and to honoring the women rising today.

#BuildABetterBody #PerimenopauseRevolution #MemorialDayStrength #MemorialDay #MidlifeWarrior #PowerOverPerimenopause #MuscleOverMenopause

the word of the day is…

menopocalypse!

had any menopocalyptic moments lately?!

drop ‘em in the comments 👇

POLL…where are you on the Menopocalypse Map? 👇👇👇

📣 Menopause deserves a megaphone.

Because silence has never served us…and neither has shrinking.

We’re done whispering about symptoms, suffering alone, or pretending this chapter doesn’t exist.

It’s time to talk about it. Normalize it. Lift through it.

I wrote a new blog post on why midlife women must reclaim our power by helping to shift the narrative through education, representation and research.

And as policy is being written and enacted, strength training MUST become part of this revolution in the meantime. Afterall, we can’t afford to wait for legislation to catch up before we start showing up for ourselves.

👊 Link in bio to read: Strength Over Stigma, Muscle Over Menopause

#MenopauseAwareness #PerimenopauseSupport #MenopauseFitness #MuscleOverMenopause #StrengthOverStigma
#PowerOverPeri #MenopauseDeservesAMegaphone #MidlifeStrong #WomenOver40
#MenopauseRevolution

📸 : @atalisamuelphotography

Just out here doing handstands like life isn’t one big hormonal circus 🤸‍♀️
 Stay tuned…because tonight I’m trading handstands for pizza…protein-packed, gluten-free, menopause-friendly pizza 🍕💪

I’m attempting the viral chicken crust pizza because…extra protein, no inflammatory carbs, and zero bloat.

All in honor of National Pizza Party Day, obvi.

Try the partner handstand challenge and tag us if you do!

#menopausefitness #midlifemuscle #partnerhandstandchallenge #Menopause #perimenopause #muscleovermenopause #poweroverperi #nationalpizzapartyday

Did we NAIL IT or NAW?!
🗳️ vote below👇

Still haven’t joined Goblet Squat-A-Palooza?
 This is your friendly (read: bossy but loving) mid-month reminder.

👀 Watch the reel to see: ✔️ Standard goblet squat with a dumbbell ✔️ Squat-to-surface (perfect if your depth’s not quite there yet) ✔️ Heels-elevated squat using plates (great if you’re tipping forward or have cranky ankles)

This movement builds strong quads, glutes, and independence…aka, the ability to get off the toilet at 80 without a pulley system. 
Join the FREE challenge, tag your reps, and use #MidlifeMuscleMay to enter to win a cast iron kettlebell. 🏆

Let’s squat, sweat, and slay. Midlife style. 💪
Link in bio.

#MidlifeMuscleMay #GobletSquatChallenge #PerimenopauseFitness #MenopauseStrength #BuildABetterBody #StrongNotSorry #WomenWhoLift #MidlifeMuscle #FunctionalFitness #SquatsForLife #MenopauseMovement #AnkleMobility #HotFlashStrong #MuscleOverMenopause #PowerOverPeri #SquatLikeYouMeanIt #KettlebellQueen

We’re the moms who speak truth, set boundaries and no longer give a damn.

We’re the moms who can pack a lunch, find the lost shoe, talk our teenagers off a ledge and still be one hot (flashing) mess.

We’re the moms to our furry friends, our human friends, our communities, heck, maybe even to our partners and definitely to ourselves.

We’re not the same moms we were in our 30s…
We’re wiser.
Stronger.
Less likely to tolerate BS.
More likely to lift weights.

Today we honor the women, like my mom, who came before us and suffered through menopause in silence.
Today we honor the women of NOW and the voice and resilience we’re modeling for those coming next.
Midlife women are the backbone of families, communities, businesses, life. We see you. We honor you.

Cheers to all the moms navigating midlife and mothering in all the ways with grace, grit, and maybe a side of progesterone! Happy Mother’s Day!

🎙️ BREAKING: We have a new Pope…and if you ask me, the Vatican and perimenopause have a lot in common.

White smoke = new Pope.
White pants = a bold choice in perimenopause.

Here are 10 ways perimenopause is basically a Vatican situation…

Tag your favorite hot, holy mess.

📸 : @atalisamuelphotography

#NewPope
#VaticanVibes
#HotFlashConclave
#AmericanPope
#HolyHotFlashes
#DivineComedy
#WhiteSmokeWarning
#PapalElection
#menopause
#perimenopause
#buildabetterbody
#muscleovermenopause

Cardio is cool.
But strength training in peri/menopause? 💪
That’s where the real magic happens 🪄 — for metabolism, bones, and confidence.
Muscle is your midlife superpower. 🧬✨

Packaging includes:
✔️ Dumbbells
✔️ Weight Vest
✔️ Zero tolerance for BS health advice 🙃

Side effects may include increased confidence, decreased belly fat, and not caring what Chad from accounting thinks. 💅

Hot flashes not included🔥

#MidlifeMagic #MenopauseButMakeItHot #MenopauseStrong #PeriPower
#BuildABetterBody #MenopauseEducation #MuscleOverMenopause

🪄 Relive the MAGIC! Or experience it for the first time!
The SHIFT was nothing short of historic.✨

 Women showed up. Voices were heard. A movement was born.🔥
Couldn’t make it to the live event? You can still catch the magic—and be part of history. 🎥💻

And if you did attend but are already missing the powerful education from our speakers—or didn’t quite get to take all the notes you wanted—you can watch the replay and soak it all in again. 📝💡

🎬 Full replay now available ✨ Relive the energy 💖 Support the first-ever docuseries on perimenopause, Balance
🔗 Replay link + donation link in bio!

📸 photo credits to the uber talented @atalisamuelphotography

#TheSHIFTEvent #BalanceDocuseries #PerimenopauseAwareness #MidlifeWomen #WomensHealth #MenopauseSupport #TheShifties #Replay

🎙️ I was on the Medicine Motherhood Missions Podcast!

Talking The SHIFT Event, women’s midlife health advocacy and all things perimenopause and menopause!

🎧 Take a listen — and if you’ve ever thought “Is it just me?” — spoiler alert: it’s not. 😅
Share with your favorite midlife bestie so we can all stop Googling symptoms at 2 a.m. and start thriving together. 💃🔥 #NormalizeMenopause
Links in bio! 🔗

🍎 https://lnkd.in/gVVAkbV4
🟢 https://lnkd.in/g4R84JKu

PERIMENOPAUSE & MENOPAUSE TALK: boring or necessary?! Vote below 🗳️👇

Pssst…hey you, 35+ year old boss babe…yeah, YOU!

I see you trying to get out the door, holding your car keys while frantically looking for your car keys. 🤦‍♀️🔑

I see you, looking at that bottle of wine and debating if your hormones will file for divorce tomorrow. 🍷⚖️

I see you, standing in the vitamin aisle googling “best supplements for perimenopause” for the 400th time. 🤷‍♀️🥴

PERIMENOPAUSE
By the numbers… go on…scroll through the entire carousel 🎠…then meet me back here!

😠😡😤

👉 75% of women suffering. 
👉 1 in 4 women thinking of quitting their jobs. 
👉 Only 1% of women’s health research dollars going to menopause. 
👉 Med students getting less than one hour of menopause education?! I CAN’T.

y'all...we HAVE TO do better. it starts with me. and you. and us. it's time.

time to shift.
shift the narrative.
shift your health.
shift your life.

✨ The SHIFT is coming… will you be there?! ✨

📅 March 29th 
⏰ 11 AM - 3 PM 
📍 The Tower Club, Dallas

🎟️ Grab your seat and let’s change the future for every woman coming behind us.

Link in bio. Use AMBER50 for Savings!!!

🌈💚 Feeling lucky & ready for BIG news? Stay tuned!

What’s coming? It’s a game-changer for your (peri)menopause journey! 🌟

👀 Drop your wildest guesses below! ⬇️

#GoldAtTheEndOfMenopause #MidlifeGlowUp
#MenopauseButMakeItFun #StPatricksDayVibes #PeriPower #SomethingNewIsComingSoon

📸 Photo Credit: @atalisamuelphotography @blackandlightstudiodfw

happy international women’s day!
because menopause deserves a megaphone 📢 🩷

vote in my story or below 🗳️

#internationalwomensday #menopausedeservesamegaphone #theshiftevent #bornwithovaries #womanonthestreet

so what?…I talk with my hands!

it’s time to SHIFT!
ladies 35+
this is for YOU!!! 👯👯‍♀️

I see your hot flash self holding all those bags of peas against your chest in the frozen food aisle at Target. 🛒❄️

I see you, side-eyeing that 20-something at the gym, wondering if she even KNOWS what’s going to hit her in a decade or so.

I see you, reading this with your phone at arm’s length because you refuse to admit you need readers. 🤓

march 29th
tower club, dallas
be there!
join the global movement empowering women to thrive in midlife.

link in bio. 🔗

DM me “HOTFLASH50” for $$$ off your ticket 🎟️
Because saving money is the only thing making you sweat less these days 🔥💰

never miss a monday! . strength training in peri/menopause…ladies…WE HAVE TO!!! . for a great blend of strength and muscular endurance, work in the 8 to 12 repetition range. . If you can get 12 reps with good form, pick a heavier weight for your next set. if you can’t get 8 reps with good form, select a lighter weight for your next set. . time to get strong 💪 and no, you won’t get bulky! . what are you getting after today?  #midlifewomenshealth #menopause #perimenopause #fitover50 #strongnotskinney #fitover40 #shiftyourtraining #buildingmuscle #agewell

were the shiftiest of the shifties. come join us March 29th in Dallas! link in bio 🔗

#menopause #perimenopause #theshiftevent #theshifties

📢 I am SOOOOO excited to announce this ground-breaking movement in women’s midlife health…The SHIFT!

✨ Be a SHIFTIE with us on March 29th in Dallas for our inaugural event - it’s an experience you didn’t even know you needed. World-renowned experts and leaders in the perimenopause and menopause space flying in to Texas ✈️ to empower us with education, research and clinical care.

🎟️ Get your tickets before we sell out at theshiftevent.com. Link in bio. 🔗

And check out our commercial!!! 👇👇👇

@theshiftevent
#perimenopause #menopause #womenshealth #midlife #theshiftevent

🎥 @cesarramoss_

🚫💀 Suffering is NOT required for results. Here’s why:

🔥 1. Hormones Are Shifting—Your Workouts Should Too
Perimenopause brings unpredictable hormone swings, impacting energy, recovery, muscle building. Overdoing it with high-intensity, go-hard-or-go-home workouts can actually backfire, increasing cortisol (the stress hormone) and making fat loss harder, not easier. Smart strength training & recovery > endless suffering.

🏋️‍♀️ 2. Strength Training Builds Resilience—Without Burnout
Perimenopause is when muscle loss speeds up if you’re not lifting weights. The fix? Progressive strength training with enough recovery to avoid burnout. Lifting heavier over time (with good form!) is the key to strong muscles, better metabolism, and fewer injuries—without crushing yourself.

😴 3. Recovery Is EVERYTHING When Your Hormones Are in Flux
With estrogen and progesterone fluctuating, your ability to recover is different every day. Some weeks, you’ll feel amazing; others, you’ll need to dial it back. Menopause means slower recovery, so prioritizing protein, rest and sleep will actually help you get stronger faster. Listen to your body—it’s not weakness, it’s wisdom.

⚡ 4. Excessive Cardio Can Work Against You Long sessions of intense cardio can increase cortisol, which can lead to muscle loss, more belly fat storage, and worsened sleep. Walking/Zone 2 Cardio, strength training, protein and sleep are far better choices for body composition and hormone optimization.

🧠 5. Your Nervous System Needs More Support Than Ever Perimenopause brings more stress sensitivity, which means workouts that feel fine in your 30s might now leave you wired, tired, or wrecked. Supporting your nervous system with strength training, walking, breathwork, and recovery days will help you feel energized instead of drained.

Sweat isn’t proof of a good workout. Neither is soreness, exhaustion, or total gym annihilation. Train smart, honor your body, and make progress without the punishment.

#sufferonsaturdaynomore #GirlsWhoLift #fitover50 #Menopause #perimenopause #BuildABetterBody #strongnotskinny j#TrainSmartNotHard #NoPainJustProgress #StrongNotSore #MidlifeMuscles

WHY. WON’T. THE. SCALE. MOVE?!😤

If you’ve ever stepped on the scale, sighed dramatically, then stepped off and back on just to be sure… you’re not alone. In perimenopause and menopause, that number can feel like it’s mocking you. But here’s the thing: the scale doesn’t tell the full story.

Why hasn’t the scale budged (even though you’re doing all the things)? Soooo many reasons could be contributing to that stagnation on the scale…body recomp, hormonal fluctuations, inflammation, digestive slowdowns, cortisol spikes to name a few.

So, let’s shift the focus to those non-scale victories happening that you might not be aware of. Here are a few:

· Clothes Fitting Looser – That “did these shrink in the wash?” moment… but in reverse. 🤩
· The Eye Test – You catch your reflection and think, “Who’s that snack? Oh wait, it’s me.” 😏🔥
· Getting Stronger in the Gym – Lifting heavy things and putting them down like an absolute boss. 💪🏽
· More Energy – No longer running purely on caffeine and sheer willpower. 🚀☕
· Sleeping Better – Actual, restful sleep. No 3 AM existential crises. 😴🙌
· Mood Upgrades – Less “I could fight a bear” rage, more “Namaste and mind your business.” 🧘‍♀️
· Less Joint Pain – Moving without sounding like a bowl of Rice Krispies. 🦵🏽😆

Here’s the magic: 🪄 These non-scale victories? They’re not just feel-good fluff. They’re the exact changes that lead to fat loss, shrinking that stubborn meno belly, and creating the body you want—without obsessing over the number on the scale. Soooo…

💡Reminder: The scale doesn’t tell the whole story. You do. And your story is looking pretty damn impressive.

JUST KEEP GOING!!! 🚂

Which non-scale victories can you claim this week?! Drop ‘em below in the comments 👇

🚨 PSA for all women in perimenopause & menopause! 🚨

If you’re not strength training yet, what are you waiting for? 🤔💪

Here’s the deal: lifting weights isn’t just for gym bros or 20-somethings. It’s for YOU, boss babe in your 40s, 50s, and beyond. 🦸‍♀️✨

Here’s why picking up those dumbbells, kettlebells or barbells! is a game-changer:

🦴 Stronger Bones = Stronger You Falls and fractures? No, thanks! Women are more prone to osteoporosis as our estrogen declines, but strength training is your secret weapon for building bone density and staying solid. 👊

💻 Desk Job? Fix That Posture Sitting all day wrecks your body, but strength training helps with posture, balance, and preventing falls. Plus, you’ll be walking tall and steady like the queen you are. 👑

💪 Flex on the Doubters True story: one of my clients in her 50s carried a 40lb kettlebell like it was NBD. While on a rest break the floor staff guy said, “Careful, that’s too heavy for you.” She replied, “I got this,” lifted it, and strutted back off again. This is the same woman who used to struggle lifting her carry-on bag. Now? One hand. Easy. 😏👏

🔥 Boost That Metabolism Want to burn calories while binging your fave Netflix show? (🙋‍♀️) Build muscle. More muscle = more calories burned while doing literally nothing. YES PLEASE. 🥳

Ladies, your (peri)menopause era is the perfect time to reclaim your strength, your confidence, and your POWER. Are you ready? 💥✨

#StrongWomenStrongWorld #MenopauseAndMuscles #FitnessOver40 #Menopause #Perimenoapuse #StrengthTrainingForWomen #BossAtAnyAge #LiftHeavyLiveHappy

Perimenopause vs. Menopause – what’s the difference? 🤔💭

I didn’t even KNOW the word perimenopause 2 years ago!

But it’s a LEGIT THING!!!

Looking back, I was having symptoms back in my late 30s...the insomnia, hot flashes, mood swings, murderous rage, crazy irregular periods, depression and then in my mid-40s...THE WEIGHT GAIN!!! Good grief!

Understanding these two phases is key to managing your body and mind as you navigate this powerful transition. 💪✨

From fluctuating hormones to finding balance, each stage has its own unique journey. 🌸

💡 Perimenopause:
👉 Begins in your 40s (sometimes earlier!)
👉 Symptoms like irregular periods, mood swings, and hot flashes
👉 Fertility decreases but pregnancy is still possible

💡 Menopause:
👉 Officially starts 12 months after your last period
👉 Symptoms like sleep disturbances and hot flashes
👉 No longer able to conceive naturally

💖 Embrace the knowledge, embrace the change! YOU are not alone in this journey. 💃 #StrongWomen #Empowerment

📲 Let me know which phase you are in and if you’ve experienced any of these changes! 💬

#MenopauseJourney #PerimenopauseLife #HormoneHealth #StrongAtEveryAge #WomensWellness #MenopauseSupport #HealthyAging #Empowerment #HormoneBalance #MidlifeHealth #MenopauseAwareness 🌸🔥

We would love for you to attend this first of its kind event, this Thursday, November 14th from 6-8 pm in Addison, TX. ❤️

🎞️ The Far North Dallas Premiere of The [M] Factor: Shredding the Silence on Menopause is a
documentary film and will be followed by an important conversation with Dr. Amber Christopher, Doctor of Physical Therapy and Menopause Specialist.

👯👯👯Come with all of your menopause related questions and invite all of your 35+ year old friends who are nearing or smack dab in the middle of this menopause transition time. Partners are welcome too- our men need to KNOW what we are going through! 🧍‍♂️

🎟️ This event could change your life! All the details, including how to get your FREE ticket, can be found here or click the link in bio.
👇👇👇👇

https://www.buildabetterbody.fit/the-m-factor

But hurry, hurry because seating is very limited! 🏃‍♀️💨

#buildabetterbody #perimenopause #menopause #themfactorfilm

HOW?! 🤷‍♀️🤔

Our brains are crazy right?! 🧠

This can feel heightened when we experience brain fog in menopause. Did you know that 7️⃣5️⃣% of women experience brain fog in perimenopause and menopause?!

No, you’re not crazy. No, it’s not early Alzheimer’s. No, it’s not dementia.

Forgetting why you walked into a room… Not being able to find the glasses 👓 on top of your head… Not being able to remember the word tomato 🍅 to tell your server you would like your sandwich without it…this is brain fog!

🌫️ This isn’t just an occasional forgetful moment—it’s a result of estrogen levels dropping. Estrogen is key for memory, focus, and mood, so when it declines, brain fog can show up as:

* Cognitive fatigue 😴
* Difficulty concentrating 🧐
* Forgetting names 😬
* Mental slow-down 🐌
* Memory lapses 🕳️

Want to boost your brain power? Try these:

* EAT MORE 🐟 Fatty fish 🫐 Blueberries 🌰 Nuts & seeds 🥦 Colorful veggies 🍫 Dark chocolate 🍵 Green tea to fuel your brain with essential nutrients and antioxidants

* EXERCISE 🏃‍♀️to improve memory, focus, and overall brain function by boosting blood flow to the brain and supporting neuroplasticity

* WORK ON YOUR MENTAL GAME- 🧩 Challenge your brain with puzzles, reading 📖 or learning a new skill to help strengthen neural connections and keep your mind sharp

* LIMIT ALCOHOL & CAFFEINE- 🍷 These affect cognitive clarity and sleep quality. Limit both to maintain mental sharpness and energy ⚡️

* FOR THE LOVE OF GOD, TURN NETFLIX OFF 📺 PUT YOUR PHONE DOWN 📱 AND GO TO SLEEP! 🛌

‼️If you would like more on how to survive during menopause comment “MORE” below and I’ll send you The Blueprint to Build A Better Body in Peri/Menopause!!!‼️
👇👇👇

Let’s clear our brain fog together! 💪✨
#BrainHealth #MenopauseJourney

Let’s get together and talk about the [M] word!

🔥Hot flashes, 🥱sleep difficulties, vaginal and libido changes, 🤬irritability and mood swings, 🤰weight gain...

Every woman’s menopause transition is different...but every woman WILL experience the change.

5️⃣5️⃣ million women in the United States are currently experiencing menopause. The M Factor: Shredding the Silence on Menopause explores the hidden impact of menopause on women’s lives. With evidence-based information, the film empowers women to make informed health decisions and aims to remove the stigma surrounding menopause and aging.

👯‍♀️👯‍♀️👯‍♀️Join me and other women for a shared experience next Thursday, Nov 14th in Addison, TX.

A link to the event for more information and to reserve your spot is in my bio. Hurry…seating is very unlimited!

💣 Good grief…so many knowledge bombs dropped!

🎞️ Just wrapped the special screening of the M factor film, followed by Q&A with the film creator, the medical director of the Menopause Society and the clinical director of the Menopause Consultation service and Women’s Wellness & Healthy Aging Program at Johns Hopkins.

👵 Is the back 1/3 of our lives any less important than the first 2/3?!
NO…OF COURSE NOT!!!
Ladies…we are outliving the life of our ovaries!
But we will NOT be put out to pasture just because our reproductive years are behind us. 🐮

⚓️ There is HOPE. There are OPTIONS. You do NOT have to suffer in silence. YOU are WORTHY of aging well!

🗣️ SO much is being done. SO many voices are speaking up. SO much new research is leading to better care. SO much still to learn and research. But WE are part of the #MenopauseRevolution 📢

Let’s write our best chapters yet…TOGETHER!!! 👯‍♀️👯‍♀️👯‍♀️👯‍♀️👯‍♀️👯‍♀️

Link to the M factor film is in my story.

#mindown #plottwist #bestchapteryet #Menopause #perimenopause #theMfactorfilm #hope #agingwell #fitover40 #menoposse

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THE PERI/MENOPAUSE BLUEPRINT TO
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