CrossFit & Peri/Post-Menopause w/ Shawna Norton

You can still be a strong badass who can lift heavy as you journey through peri-menopause and post-menopause. But, you have to do it in a way that is a bit different than you did in your 20s. If you are a 40+ woman and not seeing the results you want, holding back on adjusting the way you train as your body transitions is probably the reason. Key Takeaways If You Want To Level Up Your CrossFit Training Through Peri-Menopause, You Should: Find a trainer or program that takes into account your unique physiological needs as a woman Give yourself grace when changing your mindset around getting stronger Embrace the confidence that CrossFit and strength training can give you as you age The Power of Muscle with Shawna Norton Shawna Norton is an L1 Certified Nutrition Coach through Precision Nutrition, with a B.S in Kinesiology. She holds an L1 with Crossfit and actively coaches athletes through her women’s only coaching program- Competitive Female Training. She is passionate about serving the needs of women in her community and loves helping them fuel their training and focus on what their bodies can do in peri-menopause and beyond. Why You Need to Lift Heavy Things As we get older, sometimes we can forget about the importance of hard things. Society tells us to focus on the scale and not get ‘too bulky’. But building muscle as you age, especially as a woman, is so important to your overall health, longevity, mindset, and happiness.  This new stage of life is an opportunity for you to reassess what your body needs and create a strength training program that is going to meet your unique needs as a woman. Strength training isn't just about what you look like. It is a way to ensure your quality of life throughout peri-menopause, post-menopause, and beyond. Giving Women a Voice and a Program Women make up 50% of the sport of CrossFit, and yet most of the programs out there are designed for men. That's where Shawna comes in. She is all about empowering women with the right tools and knowledge to be given a voice in the CrossFit world and feel confident in their training.  Shawna is dedicated to answering the question, ‘what about us?’. By helping women understand the power of muscle and how to achieve their CrossFit goals in a way that is adapted to a woman's physiology as she ages, Shawna provides programming tailored specifically to the needs of women. A conversation that is not had enough, in this episode, Shawna smashes CrossFit misconceptions and provides a unique perspective on strength training in peri-menopause and on. How have you adjusted your strength training to suit the needs of your changing body? Share your thoughts and experiences with me in the comments on the episode page. In This Episode The biggest lessons learned through the journey of strength training and CrossFit (11:12) Addressing the misunderstandings around CrossFit and getting strong as a woman (15:45) How to adapt your training through the Competitive Female Training program (24:17) Why the Level M Program is a unique approach to building strength (34:31) Tips for shifting your mindset when it comes to how you train as you transition through peri-menopause and beyond (38:55) Quotes “I got into CrossFit, and all of a sudden I had a barbell in my hands, and it was like, this is where I am supposed to be. I want to take up space, I want to lift heavy.” (6:17) “I am still a beautiful woman, but I am beautiful because of how I am made, not because of how society says I need to be.” (12:54) “Our programming is designed only for women. But we also communicate in a way that our female athletes can actually understand what they are supposed to do.” (29:10) “Women are 50% of the sport, and we have the right to have our weaknesses addressed to the same level that you are programming for men. Think about that when you are programming.” (32:16) “If you are not happy where you are at, you have to do something different. If you keep doing the same thing, you are going to keep getting the same results. Try it! What's the worst that can happen? You’re going to get stronger?” (42:43) “Having muscle is so much more than if you can fit into your jeans.” (48:23) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Competitive Female Training Website Shawna Norton Website Follow Competitive Female Training on Instagram Follow Shawna on Instagram Pull-Ups Resource Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 382: Making Strength Gains in Your Late 40’s with Allison Fitzpatrick FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims