The 5 BIGGEST mistakes Women make when approaching the Peri-menopause years
What is “Peri menopause”? Sounds like a bad day gone wrong!
Peri-menopause is the period between being a “normal” fertile egg producing woman, and menopause, when you are no longer “fertile” and estrogen (E2) has diminished. It can be for as long as 5-8 years, maybe longer, and is usually once women hit those 40+ years!
Menopause isn’t the scary monster it’s made out to be. You don’t have to be scared. You don’t have to feel that life is over.
When those estrogen levels begin to drop, some not-so-fun stuff starts happening to your body.
This hormone helps keep your metabolism humming and your body curvy; when it fades, you may begin to add a few kilos —the average woman can possibly gain around 5 -10 kg’s during menopause if they aren’t aware of the changes they need to make, and ignore the signs. You’ll tend to tack them on around your gut instead of the hips and thighs.
BUT, that does NOT mean it needs to stay there.
Declining estrogen also robs bone and muscle mass. “At menopause, women must pay closer attention to how much they eat and the way they work out.
- Changing periods
- Hot flushes
- Night sweats
- Being grumpy
- Decreased Libido
- Aches and pains in muscles and joints
So what are the biggest mistakes women are making when it comes to dealing with these peri-menopausal unsettling years?
- TOO MUCH CARDIO! Doing more and more cardio is NOT the best option to take if you are wanting to lose weight during perimenopause years. WEIGHT training and HIIT training are you most important exercise sessions, to increase muscle mass/ increase metabolism and doo effective, short sharp cardio sessions through HIIT training.
- Eating the same number of calories as you did when you were 20 and 30. As your metabolism drops, so does the number of calories you need to sustain on a daily basis. The number of calories you burn per day will drop the older you get, so if you are still consuming the same number of calories you did in the past, you will put on weight. By reducing the calories by a small amount, and changing what those calories comprise of, you will be able to stabilise your weight and stop the weight gain.
- Drinking too much alcohol, WINE O’CLOCK! Sorry girls, you simply CANNOT drink as much wine as you used to. The effects of it are much more diverse with not so pretty results. Weight gain, a sluggish liver and the spare tire will be the result of too many glasses of this white or red gold. By all means have the odd glass, but you must have AFD’s, and don’t binge!
- Not warming up before exercise. As we get older, so do our joints and, muscles. So make sure you are going through a range of movement for the muscle you are about to train. It doesn’t mean you have to do a long 10-minute warm up on some cardio equipment, but just a few basic body weight compound exercises such as push-ups, squats and planking can be. A sufficient warm up to get the joints lubricated and muscles warmer.
- Taking it easier on yourself – TRAIN HARD! There’s no excuse really for taking it easy on yourself as you head into perimenopause years. It’s NOT a time to back off and pussy foot around with gentle exercise. Rain hard, lift heavy and get sweating. Forget the light weight and hundreds of reps. Lift heavy weights in a 8-12 rep range, interspersed with exercises such as burpees to get your heart rate up without heavy impact on your joints and muscles.
By avoiding these “mistakes” and changing the way you train, the way you eat, taking the right supplements and finding out exactly what your hormones are doing, you can reverse the negative effects of hormonal imbalance and the weight gain, feeling like throttling your husbands, and reduce the flushes, sore joints, bloating and insomnia that go with this delightful time of your life.
My 5 week New Women’s fitness Revolution tackles these very subjects.
How to train/exercise, what to eat, and what are these hormones that are wrecking my body!
Click here for more details
Or here for a chat with me…
Don’t make the mistakes our mothers made, be the confident, still sexy strong women even as menopause is knocking on the door. Be that modern-day PERENNIAL Woman!