Hey there girl, gal, ya’ll, you!

Grab your favorite coffee (split shot, anyone? 😉) and settle in for a cozy chat.

This episode starts with a heartfelt (and slightly tragic) coffee story featuring a spill, a comeback visit, and a reminder that genuine human kindness still exists. Huge love to a local Indy gem, Lulu’s Coffee and Bake House, for restoring faith in good old-fashioned customer service. 💛

But today’s episode isn’t really about coffee…It’s about something even more personal:

👉 Customized movement in perimenopause and menopause

🧠 Let’s Set the Stage

Before we dive in, a few important notes:

• I use the word movement instead of “exercise”
  → Because we’re healing from the “no pain, no gain” era
• I’ve got the background to support this convo
  → Master’s in kinesiology
  → Certified personal trainer & group fitness instructor
  → Yoga for menopause certified
• And always:
  ⚠️ This is not medical advice—check with your provider before making changes

🍽️ Think “Movement Buffet”

This episode is all about giving you options—a smorgasbord (buffet!) of movement choices you can mix and match based on what YOUR body needs.

Because what worked in your 20s?
Yeah… that might not work anymore. 😬


🚨 The Big Mindset Shift

One of the hardest (and most eye-opening) changes:

👉 Intense workouts are not always your friend anymore

Why?

• Increased joint stress
• Higher inflammation
• Cortisol builds up and doesn’t clear as easily
• Hormonal shifts change how your body responds to stress

And yes… this can impact weight, energy, and recovery.


⚖️ It’s Not Just Calories Anymore

Midlife bodies shift the rules:

• Less about calories in vs. calories out
• More about:
  • Protein
  • Fiber
  • Hormonal support

If you’ve been doing the same things but your body is changing…
You are NOT imagining it.


🚶‍♀️ Let’s Talk Cardio (Reimagined)Instead of:

• Running → try walking or walk/jog combos
• Sprint intervals → try steady, lower-intensity movement

If you still LOVE your workouts and feel good → keep going!
But if symptoms are creeping in (fatigue, joint pain, weight changes)… it may be time to adjust.


💪 Strength Training = Non-Negotiable

This is the big one.

Because with declining estrogen, we lose:

• Muscle mass
• Bone density

👉 Strength training helps slow or counteract that loss

This can look like:

• Lifting weights (even 15 minutes a few times a week!)
• Yoga or Pilates
• Bodyweight exercises at home

💡 Easy Ways to Start

• 10 squats at the counter
• Wall push-ups before bed
• Light dumbbells while watching TV
• Beginner classes or YouTube workouts

A great resource to explore: Fitness with PJ (menopause-focused workouts!)


🧘‍♀️ Don’t Skip Stretching

Remember when we could skip stretching and be fine?

Yeah… not anymore. 😅

Now it’s essential for:

• Injury prevention
• Mobility
• Feeling human when you get out of bed

Try:

• Post-workout stretching
• Yoga classes
• Dedicated stretch routines

❤️ The Bottom Line

Your movement in midlife should be:

✔ Supportive
✔ Sustainable
✔ Customized
✔ Kind to your body

Not punishing. Not exhausting. Not based on outdated rules.


💬 Let’s Keep the Conversation Going

What are YOU experiencing?

• Loving the shift to gentler movement?
• Missing your intense workouts?
• Just getting started?

I’d love to hear from you:
🌐 menobodies.com
📱 @menobodies on Facebook & Instagram
📧 [email protected]

(Yes… new email, exciting things coming 👀)

Ciao for now, Menobodies and all who are listening 💛

Connect with Beth:
💌 Email: [email protected] 
📱 Instagram & Facebook: @menobodies
🌐 Website: www.menobodies.com/home
🗞️Newsletter:www.menobodies.com/newsletter