During this phase, your body weight can fluctuate 2–6 pounds in a single week from things that have nothing to do with fat: • Estrogen shifts → water retention • Progesterone changes → bloating • Cortisol spikes → holding fluid • Inflammation from workouts • Poor sleep → higher scale weight • Digestion slowing • Sodium/carbs from normal meals None of that is fat gain. When hormones are changing, the scale: Creates false discouragement Triggers over-restriction Raises cortisol Makes women abandon good programs too early Which ironically slows fat loss even more. Better progress markers in menopause ✔ How clothes fit ✔ Waist measurement (monthly) ✔ Strength increasing ✔ Energy levels ✔ Sleep quality ✔ Body composition photos ✔ Reduced bloating ✔ Mood stability

Cardio used to work. Now it just makes you tired, hungry, and inflamed. In menopause, you need strength training to protect muscle, stabilize hormones, and actually change your shape.”

Estrogen protects tendons. As estrogen declines, tendons: Lose collagen integrity Become stiffer and less elastic Heal more slowly Tolerate less load It’s not weakness. It’s load intolerance due to hormonal change What actually heals it Phase 1: Calm the tendon (2–4 weeks) No stretching the hip. No aggressive bands. Instead: Isometric glute holds (wall sit with slight hip hinge) Pain-free walking only Sleep with pillow between knees Avoid sitting cross-legged. Phase 2: Rebuild tendon strength Progress to: Hip hinge RDLs Step-ups Slow tempo bridges Single-leg balance work No side-lying abduction early. These are the top mistakes: Foam rolling the side hip Stretching piriformis/glutes Clamshells in early stages Running hills or stairs Bootcamp-style band circuits All of these compress the irritated tendon.

YOU ARE NOT BROKEN — YOU’RE Simply UPDATING your SYSTEM. 🌹You’re in perimenopause or menopause and feel like your body stopped responding… let me be clear: you are not broken. You don’t need fixing. You need reassessing and new strategies. A simple update! 🌹New Routine in Your Night Stacking What worked at 30 doesn’t work at 45+. Night routine now needs to support: ✅️Cortisol reduction ✅️Nervous system calm ✅️Blood sugar stability 💯Magnesium + calming herbs 💯No under-eating at dinner 💯Salt + hydration (to stop night cramps & wake-ups) 💯Earlier screens off 🥱REMEMBER Sleep is not a luxury in menopause — it’s your metabolic medicine. 🌹New Routine in Your Workout Strategy You don’t train harder in menopause — you train smarter. Shift from: 😡Chronic cardio 😡Under-fueling ‘😡Sweat equals results’ mindset To: ✅️Strength training for muscle + hormones ✅️Shorter, focused sessions ✅️Recovery days actually meaning recovery 🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️🏋‍♀️ The goal now is muscle preservation, insulin sensitivity, and nervous system balance — not exhaustion. Your body isn't betraying you.It's simply asking for an update. JOIN my SKOOL platform and let's do this journey together!.

✅️Pay attention to what you're eating and how you felt after. ✅️Aim for 1.2 to 1.6 grams of protein per kg of body weight daily. ✅️Protein at Every Meal: aim for 30gr. Each meal. ✅️Don't forget those walks after you eat after dinner. Join my community at SKOOL Subscribe at SKOOL