Meno Minis: Recent Episodes

Denise Wellik-Peterson

Becausemenopausedoesnthavetosuck

Here we discuss everything from workouts & veggies to sleep & sex, becoming an empty nester & everything that comes along with that!

I am Denise Wellik-Peterson

Founder of The Menopause Project

Creator of The Use Your Cycle Method

I have been a Personal Trainer for 18+ years helping 100s of women through hormonal disruption, peri menopause, and menopause ...coming out on the other side celebrating their health, their strength, and their wisdom!

Ready to learn how to fall asleep with ease?Lose weight seemingly effortlessly?Wanna WANT to horizontal mambo, regularly & often?How about know when to plan the best coffee date ever?Good news 🗞️ You can 100% learn to USE YOUR cycle for all of thisBut first…You need to pay attention to YOUR BODY & YOUR CYCLE.Why? Because one day when you most want to use it… it will be so irregular that you may not know where to start.And knowing when in your cycle you were a social butterfly 🦋 will help you pick the perfect week for a party.❎Knowing when the whiskers were thickest will …✳️Knowing when the cravings hit will…❇️Knowing when you have trouble falling asleep vs staying asleep will…So let’s get learning about you!Take a listenFollow me on Instagram @hormonebootcampJoin The Menopause Project on FacebookCatch my videos on YouTube “Menopause, Meals & Movement”Get on my email list at www.nowgetgoing.comOr find all the things here! https://linktr.ee/hormonesAnd Follow this podcast!

Most likely you made a resolution to lose weight or get more fitToday we talk about how your hormones are undermining you and how you can flip the switch to a more in line with your hormones weightloss plan.Because eat less & exercise more rarely works in the long runToday we talk protein FiberElectrolytes CardioStrength trainingStrollsBonus: deep breathingReady?!Take a listenFollow me on Instagram @hormonebootcampJoin The Menopause Project on FacebookCatch my videos on YouTube “Menopause, Meals & Movement”Get on my email list at www.nowgetgoing.comOr find all the things here! https://linktr.ee/hormonesAnd Follow this podcast!

Yep, Weight loss within the cycle can be effortless And You gotta learn your cycle You gotta learn about the hormonal impacts of food and exercise and your cycle You gotta learn what 125 grams of protein looks like You gotta measure how big your water cup is….and your coffee cup And It’s going to take about 4 cycles for this to feel effortless

But hey…how many points is a muffin? A salad? A burger? What foods are keto and which are not?

You’ve done it before…you can do this too!

The more you know….

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

When it comes to feeling better we all want to DO something

But what if the answer is to DO less?

Today we chat about the main hormone of Stress and how to reduce it or avoid it all together and why all the Perfect eating in the world won’t help if you refuse this step

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

So you never want to track your food again… Cool!

As a long time gym goer, I hear you

Today I talk about Exercise and the 3 biggies

Give it a listen and shoot me your q’s

And check back soon for part 3 of this Big Rocks series!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

No lie…Hormonal disruption doesn’t feel good. Makes sleep hard Makes libido spotty Makes…. What’s the word?! Brain fog Makes our bodies respond to food differently than any other time in our life

And often women come to me asking about vitamins, face creams, seed cycling and the like before addressing the big stuff

What’s going in your mouth at each meal?

Hang with me a minute I also hear that they’ve been on some diet or food program all their life and they’re done with it… Cool How about just adding these 3 foods

Lmk what you are starting with in the comments

And check back soon for part 2 of this Big Rocks series!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Sleep after 40

Today…23+ tips to help you get to sleep quicker and experience more restful, restorative sleep

If you’re part of The Menopause Project Facebook community…. Check in for how to customize your ideal bedtime

Life in the Flow: Topic of the Month: Sleep What’s your sleep struggle, drop that here too or shoot me a message

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Healthy Habits that Don’t Require Tracking

Ok. First of all… Habits that you want to change are going to require some effort and quite possibly some reminders and initial information gathering

Want to walk a mile a day…you gotta know where a mile goes

Want to eat protein at every meal…you need to know what a protein is

Want to sleep and feel rested in the morning…you gotta experiment with what might be disruptive

So today we talk how to decide what habits to work on and how to get them to be automatic…you know, the definition of a habit

Lmk in the comments what 1 habit you want to work on this month

Life in the Flow: Topic of the Month: Sleep What’s your sleep struggle, drop that here too or shoot me a message

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Life in the Flow: Weight Loss

Quit trying to undermine your body’s will to survive! Today we talk about why you don’t need all the things The things you really could/should give a whirl And the 3 things that will get you the furthest on your weight loss journey once your done with the fads, the quick fixes and the bull****

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Ps…that symptom survey link is also on link tree

What’s THE 1 thing you need for weight loss results after 40?

Check out today’s Meno Mini episode to find out! (Hey…these are mini episodes for a reason…you’ll know the answer in under 10 minutes!)

Want more details on weight loss after 40…be sure you caught the previous 4 episodes

Remember….Thursday 😉 June 2nd at 9am Central time Life in the Flow Webinar: Weight Loss After 40

Live in The Menopause Project Facebook group Get all your questions answered live or submit them beforehand

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

These 2 things could drastically change your weight loss journey!

IF you are open to thinking about it, Experimenting with these concepts, And analyzing YOUR outcomes

But I’ll warn you, almost every client I’ve worked with has said “no way” at the beginning….

And waited until the results from the eating and exercising protocols started to to plateau …

And then wished they had listened earlier.

Facts.

Be sure to mark your calendar for Thursday June 2nd at 9am central In The Menopause Project Facebook group

For the Go with the Flow Weight loss seminar For women over 40

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle”, “Perimenopause Workout and Exercise Planner” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

The how-to’s and no ways

Short and sweet…just the facts

A mini how to for maxi benefit

Today we talk about the 3 most effective workouts for weight loss…after 40 especially

And the how this works and why

I know not everyone likes to workout, so cool, start with food choices But If you love the gym (or even just kinda sorta like it) Here is the info you need to make your time more effective

Strength Cardio Strolls

Remember your body is not a math equation And the older we get the less forgiving the teacher (your body & metabolism) And Older and wiser means being strategic with your gym time

Give a listen and drop a comment on where you’re starting!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Here’s the “Big Rocks” of weight loss after 40

Quit getting caught up in all the things and really focus on these 4 components to ease your weight loss journey

Remember…it’s about the big rocks, most bang for your effort

Give it a listen and drop a comment on where you’re starting!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Yep…there are things you just don’t need in order to navigate your weight loss journey

Today we’ll talk about 5 things that can be nice but certainly are not necessary and are absolutely NOT reasons to delay starting

Maybe you’ve heard these before, but I dare say, number 5 is going to be a surprise 😉

Drop your Aha or your questions in the comments

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Ps…that symptom survey link is also on link tree

We’ve talked about what basics to add, what things to experiment with removing and today we start digging into the small rocks!

What foods to eat during the different phases of your cycle to support your hormones best…even during weight loss!

Grab a pen and paper and get ready!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Ps…that symptom survey link is also on link tree

Stop! Did you already listen to part 1? If not go back and listen to that first!

Now that you’ve ADDED some essential nutrients to your day, And you have some pounds to shed, We can talk about foods to limit and or give up….at least for now.

Today we talk about some of the foods that seem healthy but may be preventing you from losing pounds. Gluten Dairy Eggs Soy Peanuts Corn Sugar

Good reads: “The Virgin Diet” by JJ Virgin “The Hormone Reset Diet” by Dr Sara Gottfried

Listen to part 3 next time to find out more on inflammatory and toxic foods and elimination diets

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

And Follow this podcast!

Have you checked out my books on Amazon? Exactly what I tell my clients “Use Your Cycle” “Perimenopause Meal Planner” “Perimenopause Workouts & Exercise Planner” (Links on linktree😉)

Ps…that symptom survey link is also on link tree

How many January’s have you resolved to lose weight only to give yourself 1 more day of your indulgent pleasure….only to discover you still haven’t started your weight loss journey in June?!

Deprivation. It does funny things to how your mind works.

What if instead, I told you you don’t have to focus on giving up a single thing?

Nope. Nothing.

And by shifting the focus to adding healthy foods to your day you will lose weight!

Today I talk about why this works and what 3 things to focus on adding

Ready?!

Take a listen now

And drop your answers below…

Ps. Guilty pleasure or Indulgent pleasure?

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle”, “Perimenopause Workout and Exercise Planner” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

Happy Monday! Happy January! Happy New Year!

Welcome back to your exercise plan!

Today I’ll talk the top 3 tips to get you going on a life long love of exercise…

Or at least a new perspective on it!

It’s not what you’re hearing everywhere else!

So glad you are here!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle”, “Perimenopause Workout and Exercise Planner” and “Perimenopause Meal Planner” on Amazon? ALL the things I teach my clients!

And Follow this podcast!

What does our 10,000 year old system need more than anything?

To burn off the “crazy”

Today we discuss the whys, the how’s and the deets of this easy to do exercise that will help with weight control, mood control and hormone balancing

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

WORKOUTS: Week1, Early Follicular

It’s the week after your period, leading up to ovulation.

Estrogen continues to rise and so does Testosterone…this is energy plus muscle building! And muscle = metabolism so let’s lay it on!

Today we talk about heavy workouts, why you need them and what actually is “heavy”?

Ps…Ernestine Shepherd was 56 when she first joined a gym and went on to be the oldest female competitive bodybuilder in 2010….look her up, her story is inspiring!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

Yep…it’s menstruation week… Let’s talk about your best work out at this phase of the month!

And how is your strength after a week “off”?

Finally, do you know who Ernestine Shepherd is?

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

Week 4 The week before your period Energy is low How do we use this super power of a hormonal cycle in our workouts this week?

1…we don’t workout! But What if you’re trying to build the habit of going to the gym or be consistent with your workouts?! And We’ve always been taught progressive overload or maybe if you skip a week you’ll lose all your gains…

That’s what we’re talking about this week! And what I did for my workouts this week…

Leave me a comment… How long have you been a gym goer? What’s your favorite thing to do at the gym? Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

Or find all the things here! https://linktr.ee/hormones

Did you know I published “Use Your Cycle” and “Perimenopause Meal Planner” on Amazon?

And Follow this podcast!

Welcome back to season 4 of Meno Minis!

New segment this season…. Workouts! Each week I’m going to clues you in on my workouts, what phase I’m in and why I did what I did.

Turns out that this 28 day cycle with built in weeks of rest is very disconcerting for many women… “What! Get a massage and call it a workout?! Then only lift that crazy heavy weight for 6 reps?! Yoga? Strolling?”

So this season we are going to break it down!

And in between workouts…we are going to dive into the food the skin care the stress reduction the phases *the scheduling of work and play…and Frisky 😉 …. And so much more

Make sure you hit the subscribe bell so you always get latest and tell your gal pals!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And Follow this podcast!

How can you support rising estrogen he first half of your cycle and then progesterone the second half without getting overwhelmed?!

Here’s the 10,000 foot overview along with the basics for all month long

One step at a time baby!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And Follow this podcast!

I know you’ve heard me say each week of the month you are hormonally and biologically a different woman…

Today let’s talk about each woman and her characteristics and strengths

Then I’d like to invite you to try to figure out where you are before next weeks podcast when we will be discussing how to best support your hormones whether or not you have.

Download now www.NowGetGoing.com/date

Free date night cheat sheet with many of these characteristics listed for you

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

In today’s use your cycle series we’ll be talking skincare and your cycle

In case you weren’t aware, your skin changes with your cycle

Maybe though you are a waxer and have been asked if you were scheduling right before or after your period Ever wonder why?

Today we’ll cover that and the week by week guide to skincare with your cycle in mind

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

After 40 weight loss seems like it should be easier but Often we find ourselves behind the 8 ball before we even start

Check out the 6 things I think get us all tripped up and what to do instead

Which of these has been your undoing? Shoot me an email Denise@nowgetgoing.com

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

Yes! You can USE YOUR CYCLE to plan your exercise

In fact for best results, please use your cycle!

When you lean in and trust the process you will find you make far greater gains (or losses, as the case may be)with far less effort

I’d love to hear if you decide to take me up on my date... Shoot me an email to let me know

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

Ever feel too old to start again or start something new?

I was recently at an art gallery and saw this beautiful piece of artwork called “the future is calling” and it got me thinking

Too often by the time we get to our 40s and beyond we are stuck in a loop Work, home, Netflix, repeat

And our energy is low, Our brain fog thick And internal drive dampened

Today we talk about getting it back and becoming the 2nd half achiever!

Ready to see how the Use Your Cycle Method can help? Email me denise@niwgetgoing.com

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

We are creeping up on Summer vacation time, Cabin time, Just plain downtime…

And having just gotten back from a mini vacation myself, I thought I’d share some tips on how to use your cycle while on vacation Eating and exercise tips!

Also! An amazing report from a Use Your Cycle gal!

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Join The Menopause Project on Facebook

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Get on my email list at www.nowgetgoing.com

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Have you given up on you?

Already? Life is nowhere near over

35 40 50 Menopause Empty nest Divorce 60 Grandkids

Times of reflection Times of massive life change

Insert mini Vaca and a rather blunt sales gal

You’re not getting any younger Time to take a chance on you

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

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Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

When women quit looking for the quickfix or going back to extreme restriction that worked once upon a time… And when they just lean into the new hormonal profile of their body, things fall into place or fall off!

And as they lean into their hormones they inevitably help build a new lifestyle that quickly melts fat; while improving sleep, increasing energy and decreasing pant sizes leading to an improved libido and overall better mood!!

With that let’s talk calories and your cycle!

First , you don’t have to count calories if that’s not your thing

Keep listening for the 3 easy tips

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

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Get on my email list at www.nowgetgoing.com

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When I first start with clients I used to just jump in with how many grams of this and that. But over the years I have realized that we all have different ideas when we hear protein or carbs and honestly I’ve been at this for so long sometimes I forget to start at the very beginning.

So guess what we’re doing today!

Yep. the beginning!

What’s a protein? What’s a carb? What’s a fat?

And how much of each does the peri & menopausal woman need?

Confused and overwhelmed? But not ready to go all in on the Use Your Cycle Method?

I do 3, 30-minute coaching calls to help you get a hold of all of the numbers and get you started, send me a message for more info

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

Today we are going to explore all the ways you can use your cycle and why you would want to anyway!

Things like... Pregnancy and planning pregnancy

Date night planning, book club scheduling, poker night or fishing weekend

Negotiations...

Work scheduling

Exercise

Dog walks

Housework

Recovery activities

Carb cycling and fasting schedules

Meal planning

Restaurant packing

Supplement rotation

Skin care regimen

Actually – just about anything!

And you’ll find that once you start using your cycle your life will flow, and it will be easy... and you’ll get so much more done when you put the pedal to the metal some weeks and pare down to the minimums, no guilt, other weeks

All by leaning into the body.

SYMPTOM SURVEY LINK

https://www.nowgetgoing.com/symptomsurvey/

Be sure to pass this on to all your perimenopausal gal pals!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

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Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

I work with tons of Late Peri menopausal and postmenopausal gals and the number one thing I hear most often Is…

“I wish I’d known that sooner”

Almost every single woman I’ve worked with has said some version of this. Sometimes in the first month. Sometimes the second. But always by the fourth.

“Why don’t they teach us this?”

“I never knew…”

So today let’s jump into some of the biggest things women wish they known before menopause.

How their body works or how their hormones work.

Listening and tuning in to how their body feels will give them the answer

That feeling vibrantly alive is normal

That weight-loss gets to be easy and flexible!

That exercise doesn’t have to take hours,

That the further along we are in our menopausal journey the more important stress reduction is

That caffeine, sugar, and wine (alcohol) are all choices.

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

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so how do I get sleep? A few weeks ago I went to weeks without any good sleep at all and now my bathroom counter has ZQuil NyQuil Tylenol p.m. 10 mg melatonin 5HTP magnesium Ambien and Benadryl

I figure it’s not habit forming if I switch it up every night.

Uff

Ummmmmm OK we need to talk.

Contrary to a popular coffeehouse that boasts “you can sleep when you’re dead “

I’d counter, you’ll be dead if you don’t sleep.

Today we talk the side effects of poor sleep, the benefits of 8 hours of good sleep and how to get there.

The use your cycle method group program is starting next Monday, April 12

For 13 weeks you’ll be immersed in all the hormone education you didn’t get in fifth grade!

You’ll also get

… The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking!

Sign up at nowgetgoing.com

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

Get on my email list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

Did you know the average American woman only eats 13 to 17 g of fiber a day?! OK maybe it’s more alarming when we know that at a minimum we need 25 g!

But before I bore you with the details of how to get more fiber, the whys! Chin hairs whiskers Acne Bloating Constipation diarrhea Hot flashes and night sweats Liver health Cravings Weight gain or loss Sleep

Just a few minutes until you’re grabbing an apple, buckle up!

The 13 week Use Your Cycle Method group program starts April 12

Get all the details at www.NowGetGoing.com

And remember In the group experience you get … The Hormone education you wish we’d had in fifth grade … The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking!

Get signed up by April 5th for the Mega Bonus, 1:1 call with me before the program officially starts!

Follow me on Instagram @hormonebootcamp

Join The Menopause Project on Facebook

Catch my videos on YouTube “Menopause, Meals & Movement”

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How much time do you spend thinking about what your body looks like?

What if the reason for this hormonal shake up isn’t actually about weight loss but but about your growing contributions to the world?

I mean, great kids aside, I’m sure we are here in this world for so very much more!

Shoot me an email with tour greatest AHa! From today’s episode!

Want ALL the info? The 13 week Use Your Cycle Method group program starts April 12

Get all the details at www.NowGetGoing.com

And remember In the group experience you get … The Hormone education you wish we’d had in fifth grade … The hormone support Basics … The seven protocols of the Use Your Cycle Method … Weekly education and Q&A sessions … The PDF units and cheat sheets … Priority email access to me for day-to-day questions … Bonus recipes and food ideas … Bonus supplement guide … Bonus workouts And of course Better sleep! Better sex! Better energy! Clear thinking!

Get signed up by April 5th for the Mega Bonus, 1:1 call with me before the program officially starts!

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In this episode we go in detail the 3 types of movement, and when to best use each style.

Not going to lie, the hardest part of this is wrapping your head around it.

Give it a listen and share your workout with me this week!

Want ALL the info? The 13 week Use Your Cycle Method group program starts April 12 Get all the details at www.NowGetGoing.com

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That whole 28 day cycle sounds cool, but really? I’ve gone decades not knowing it, why start now?

To feel like your whole month was easy!

It’s like when you are doing something you love and look up after what seemed like an hour to discover the whole afternoon has flown by!

Today we discuss the ins, outs, whys and why nots.

If you think this sounds amazing but want all the know how and guidance... The Use Your Cycle 13 week group program is starting April 12

Get all the info at www.NowGetGoing.com/uycgroup

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USE YOUR CYCLE SERIES: Not quite men v women

Every week you are hormonally and biologically a different woman, even POST menopause!

In this episode we talk about the daily and monthly rhythms and how to use them both to live our most vibrant, healthy life!

Once you know these keys I invite you to re-listen to the previous USE YOUR CYCLE SERIES PODCASTS about Frisky Fiona, She Ra Sherry, Laid Back Leona, and Yoga Yvonne.

Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start???

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Weight loss is about more than calories, macros or hormones... It’s about all that, ESPECIALLY in peri/menopause!

Listen to today’s episode for how each of these tracking protocols affect weight loss and how to layer them for the ultimate fat burning solutions!

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USE YOUR CYCLE SERIES: POST Menopause gals!

Every week you are hormonally and biologically a different woman, even POST menopause!

The issue is that the mountains & valleys of our hormone cycle have become low, gentle waves.

In order to amplify the effects of our hormones and reclaim our brains, bodies, sleep, frisky and so much more we can implement the USE YOUR CYCLE METHOD, just like the gals still having periods!

In this episode we talk about how to know where you are in your cycle & how to start as well as the similarities and differences pre & post meno.

Once you know these keys I invite you to re-listen to the previous USE YOUR CYCLE SERIES PODCASTS with new ears...because this is for you too!

Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start???

Here’s the link for the symptom survey I talk about in the episode....remember the subjunctive stuff too😉)

www.nowgetgoing.com/symptom

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What 2 Things are so powerful you’ll never look at weight loss the same?

Today we talk about a topic so sexy your mind will be blown

ONLY 1 new habit at a time (like protein OR veggies OR RUNNING... Only ADDING habits, like ADDING protein, ADDING veggies or ADDING exercise

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USE YOUR CYCLE SERIES: Yoga Yvonne Every week you are hormonally and biologically a different woman.

This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best.

We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors”

Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start??? The Pick Your Own Challenge just started ....you’ve still got time to join! The interactive questionnaire will guide you to one of the biggest dial movers in hormone balance! Get signed up ASAP!

www.nowgetgoing.com/pickyourown

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How hormones affect weight loss And How our weight loss history affects hormones

A look into using OUR 28 DAY cycle to lose weight instead of that 24 HOUR male cycle

Want in on the Pick Your Own Challenge? Email me ASAP

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USE YOUR CYCLE SERIES: Laid Back Leona Every week you are hormonally and biologically a different woman.

This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best.

We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors”

Ready for a few small lifestyle tweaks for better hormonal balance but not sure where to start??? The Pick Your Own Challenge is starting March 3, 2021. The interactive questionnaire will guide you to one of the biggest dial movers in hormone balance! Get signed up ASAP!

www.nowgetgoing.com/pickyourown

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Let’s talk about the impact of food on your hormones.

Just like we know alcohol affects us...so do our daily choices around veggies and protein.

In this episode I talk numbers, I talk ideas on your menu and what this looks like overall....

And why? Because protein improves Weight loss (metabolism) Energy Libido (& fertility) Immunity Sleep Concentration While decreasing Cravings The effects of insulin & cortisol

Veggies not only help you feel full longer, they help get rid of the excess estrogen that is wreaking hormonal havoc on your body!

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USE YOUR CYCLE SERIES: She Ra Sherry Every week you are hormonally and biologically a different woman.

This 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best.

We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors”

Looking for the Date Planner?

www.nowgetgoing.com/date

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When women start asking about The Use Your Cycle Method they often get overwhelmed or find it very unfamiliar.

Finally I remembered that we ALL have used our hormone cycle!

In today’s episode we dig into how effortless weight loss is as easy as getting pregnant! Or how to finally lose weight as quickly as our male counterparts.

Make sure to shoot me a message on IG or to my email with your light bulb moment!

And....thanks for Following me on Instagram @hormonebootcamp

Joining The Menopause Project on Facebook

Catching my videos on YouTube “Menopause, Meals & Movement”

Getting on the list at www.nowgetgoing.com

And SUBSCRIBE to this podcast!

USE YOUR CYCLE SERIES: Frisky Fiona Every week you are hormonally and biologically a different woman.

The next 4 weeks we will look at each Super Woman and her strengths so you can plan your month playing to the strong suits vs hoping for the best.

We’ll be looking at brain function, key exercise areas, great food choices for optimal support, perfect date night activities and after the date “frisky factors”

Looking for the Date Planner?

www.nowgetgoing.com/date

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49 things I wish I’d known about my hormones, menopause and relationships long before I turned 49!

A bit of class, a lot of sass and a few truth bombs just for you...

And for my Mom...#49!

Looking for the Date Planner?

www.nowgetgoing.com/date

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USE YOUR CYCLE SERIES: Brain Power

Did you know that as your hormones fluctuate so does your communication style? And your reasoning and analytical processes?

Today we talk about planning your projects to lean into your cyclical wheelhouses; when to set goals, when to ask for a raise and when to put your head down and get it done.

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Stress reduction is a huge part of balancing hormones AAAAAND stress reduction is about so much more than just meditation and laughter.

Today we’re looking at ways to reduce your toxic load ...remove it once and like compound interest your stress load drops without further action!

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USE YOUR CYCLE SERIES: Nutrition

Just like exercise, sex and so much more, your body runs better when the “in charge” hormone is fully supported...and these hormonal fluctuations mean that our nutrition needs to fluctuate too!

Today we talk about 3 food basics to start with and then we break it down even further with Fiona, Sherry, Leona and Yvonne!

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Menopause & Moderation

It’s January, which diet did you pick? Or have you reached the time of life where “everything in moderation” has become your motto?

Today I’m here to challenge and celebrate both ways of thinking!

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USE YOUR CYCLE SERIES: Date Nights That Don’t Disappoint

Ever planned the perfect romantic get away; nice dinner out, hotel room, sexy lingerie...and then when the day arrives you’re not in the mood and really just want to curl up by the fire and read a good book?!

Could just be your hormones! Not even the out of whack kind...

Turns out there’s a time for a quickie in the kitchen and a time for a slow night of teasing...and a night to cuddle.

Check this out before you make your next reservations!

Just want that Date Night Cheat Sheet? www.nowgetgoing.com/datenight

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Romance is important for any relationship but as we age and get comfortable in our relationship it often gets set aside for “more important” events.

Today we talk about prioritizing our relationships and sex with 5 tips to get (and keep) you in the mood!

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In the USE YOUR CYCLE episodes we’ll be exploring the different phases of the month; our strengths and preferences as affected by our hormones. In this episode I break down exercise by the week ...Frisky Fiona ...SheRa Sherry ...Laid Back Leona ...Yoga Yvonne

And the analogy between men and women’s hormonal cycles...lmk if it makes sense to you!

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Lots of fads and get skinny quick products and diets thus time of year...let’s discuss!

Denise@nowgetgoing.com

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In the USE YOUR CYCLE episodes we’ll be exploring the different phases of the month; our strengths and preferences as affected by our hormones. In the episode I break down each week by ...brain tendencies ...gym preferences ...the perfect date and ...sexy time!

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What are the 3 pillars of balancing your hormones with lifestyle?

(Hint: basics!!)

And the tips for each pillar...even more basic, things you can start to incorporate today...no shopping required!

Once you listen I’d love to know what your thoughts are on pillar 3 being moved to pillar 1!

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Often the clues that you are experiencing peri menopause get lost in your very busy life.

The slow, gradual onslaught of whacky hormones hides in your busyness or in the unexpected symptoms that comedians don’t talk about, and honestly sometimes we just don’t think we’re old enough yet.

Listen to this episode for the 5 big clues that it could be peri....and for good measure, the 35 bonus hints!

I’ll be taking off a couple holiday weeks but when we’re back we will dive into the 4 different women who show up in your body each month and how each one loses weight sleeps likes her sexy time which one is most fun on that weekend get away who should negotiate your contracts the best foods and exercises for each week

See you in 2021!

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3 easy habits to help you lose weight, sleep all night and improve your daily energy

Grab your pen and take a listen

PS #3....I bet you’ve never heard it before!

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Today we define Peri Metabolism...hint, it’s not the same as when you were 20!

Then discuss 6 tips, tricks....DIAL MOVERS to keep you feeling energetic, rested and like yourself while not gaining that Meno middle!

And...you don’t have to do all 6 to get the benefits!

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Today we talk about not only the 8 steps to creating a habit but also what current habits may need to change?

Also...the power of one small habit!

Got a habit you want to work through? Drop me a line, let’s chat!

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Today we talk supplements

Which ones are best and for what and if there’s a best time to take them

While not complete, I do talk about 13 different supplements and why you may want to use them

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becausemenopausedoesnthavetosuck

disclaimer today were talking blood, beliefs and bodies

What was your experience growing up and -learning about your period? -learning about sex? -societal beliefs?

Today I’m going to tell you how my morning started (fascinating) And take you down my memory lane Fill you in on an amazing class/program that changed so much for me!

Tell me your experience....

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Today it’s all about the education.

We’re going to learn about the phases of your hormone cycle and how to start leaning into your hormones instead of riding roughshod and masking symptoms with Advil.

These principles apply from your first period until well after menopause.

When to work hard and when to hardly work, when to set goals and when to negotiate, when to carb up and when to lean into a little extra fat...

knowyourcycle #supportyourcycle AND #useyourcycle for a life in the flow!

As always, I welcome your thoughts and questions!

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In today’s episode we’ll go over the 5 biggest nutrition tips to spur on weight loss whether

you’re in your late 30s (not even experiencing hormonal disruption) starting peri menopause (that weird time when you go from 2 periods a month to a period every few months) *you’re full on menopause or post menopause!

Tips: 1...breakfast 2...food/coffee 3...veggies 4...protein 5...stress reduction

I’d love to hear your biggest take away and what you are starting tomorrow!

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The benefits of a perfect night & dangers of not enough sleep. Finding your custom bedtime and creating the perfect bedtime routine.

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Benefits to the Big O! Not just myths! Scientifically proven benefits that just May leave you with an unbelievable experience of Menopause! #becausemenopausedoesnthavetosuckFollow me on Instagram @hormonebootcamp

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How do you know if you’re in menopause? define menopause. the importance of protein. and veggies. a day of meals. My personal food musts. eat the cake! Follow me on Instagram @hormonebootcamp. Join The Menopause Project Facebook community. Check our YouTube Menopause, Meals & Movement. SUBSCRIBE TO THE PODCAST!

Just a bit about me and my background and what I’m looking forward to discussing! #Becausemenopausedoesnthavetosuck