For several years I fought the dreaded menopause weight grain and couldn't figure out how to stop it. I tried all the fitness trips and tricks I know as a trainer, and nothing seemed to work. It was frustrating, depressing, and mentally challenging.

Then I stopped following all the old rules and started doing things differently.

What did I do?

#1. I cut most processed sugar.

I didn't give up the fruit, but I did give up any sweets, which also included alcohol, and I couldn't believe the difference it made in not only my weight but, more importantly, my hunger cues and cravings.

#2 - I stopped doing any HIIT cardio.

I traded in my jumping around for long walks, deep breathing, and anything that helped keep my stress low and my body in a parasympathetic nervous system. Stress and raised cortisol levels are a big part of weight gain in menopause, so my cortisol levels came down naturally by walking and lowering my stress.

#3 - I started to lift heavy again.

I traded in HIIT-style workouts with moderate weight for heavier weights like I used to do when I was a competitor. Women are often scared to lift heavy, and they should only attempt it once they are conditioned, but muscles are long and lean, and by creating more, we can experience a recomposition of our bodies to be leaner, stronger, and, yes, SMALLER.

#4 - I stopped shamming food and started seeing it as simply FUEL.

We put too much emphasis on good and bad foods, which causes shame, and shame leads to stress. I enjoy what I want when I want it, but by taking away the mystic, I've been able to control my feelings about food much more readily.

#5 - I upped my protein intake.

I aim for about 1 gram of protein per pound of LEAN MUSCLE MASS on my body. I also eat protein first, which helps tame the insulin response and limit cravings. Protein is very satiating, and by making it more of a focus, along with healthy carbs and fats with increased fiber, I am all around more healthy, and my weight is much easier to control.

#6 - I started seeing my body as a giant science experiment. Nothing is permanent. Try new avenues, see what works, and remove what doesn't.

The result is 50 pounds gone since 10/1, I'm stronger than I've been in years and my happiness, productivity and life has improved 100%.

We've implemented all of these tools and so much more into our new Rise Up Program that starts September 4th.

Rise Up Includes:

Workouts (Beginner - Advanced)

Mobility/Flexibility

Weekly videos with Michelle/Keith for education/guidence and motivation

Weekly office hour calls with me for your questions

Meal Plans/Recipes

Detox week one to help you jump-start your progress

Hip mobility with Keith to release tension and stress

Private Facebook group

Habit stacking

Mediation/Yoga

Perimenopause PDF