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She Community and Healthcare
Kathy Balson
Accredited Exercise Physiologist
🧍‍♀️🏃‍♀️Menopause & Mid-life
Women's Health Clinic & Telehealth services
📚 Clinician education programs

07/04/2026

OUR LATEST NEWSLETTER IS HERE!!

Access to all our info about SLEEP from our March monthly series.

Just SUBSCRIBE on our website on any page!!

31/03/2026

🤔 What other tools can we use to help improve our sleep??

We have focused alot on the benefits of exercise for sleep improvement during menopause but there are other simple strategies you can use through your day to help improve sleep.

Create a toolbox of things to use!!

✅ Create a consistent bedtime routine - go to bed and get up at roughly the same time every day. Add some wind down activities ie: hot shower, reading, dim lamps, cup of non caffeinated tea.

✅ Do some mindfulness activity leading up to bed time - reading, colouring in, meditation, knitting, crocheting - whatever might help you to relax you mind from the day.

✅ Get out in sunlight in the morning when you get up, even for 10 minutes. Have your cuppa on the verandah, take the dog for a walk around the block - without sunglasses, letting the sunlight in your eyes. This can help regulate our circadian rhythm and signals waking and cortisol response, preparing the body for the sleep and melatonin response in the evening.

Make sure you SUBSCRIBE to our newsletter on any page of our website - March newsletter will be released tomorrow, wrapping up our sleep month of March and announcing what topic we will on in April!!

Our monthly community topics focus on all the things patients/clients have expressed to me have the MOST effect on their quality of life during menopause!!

30/03/2026

March was SLEEP month!!

This week we wrap it all up.....

Want some great practical information on HOW to develop a simple exercise plan to help if you have poor sleep through menopause??

SUBSCRIBE at any page on our website for our end of month March newsletter which will feature a big article and Blog on all you need to know!!

26/03/2026

Sleep isn’t gone—it just needs a bit more help! 🌙✨

As we have looked at this month, sleep changes in menopause but exercise can help attenuate some of these changes if used well.

DEEP SLEEP/SLOW WAVE SLEEP can be impacted during menopause - levels can drop and it can be harder to get into deep sleep through your sleep cycle.

MODERATE INTENSITY exercise, either in the morning or early afternoon can help as well as resistance training.

This is not to say we can’t do HIGH INTENSITY exercise (as it is GREAT for so much else), but rely on it earlier in the day or switch to more moderate intensity until your sleep has improved.

Movement during the day can calm your mind, regulate brain chemistry and help you fall (and stay) asleep at night.

Menopause may change your sleep… but exercise can help bring you back to better sleep outcomes. 💪🛌

24/03/2026

Struggling to fall asleep during menopause? 💤

The last few weeks we have looked at Sleep - why it is good for us and how it changes in perimenopause and menopause.

Let’s start to wrap up sleep month with how exercise can help and other hints and tips for improved sleep.

Sleep Latency - the time it takes you to FALL ASLEEP - exercise can help improve this from small amounts of 1-2 mins, sometimes even up to 20 mins.

Regular exercise can help you drift off faster by regulating brain chemicals, reducing stress, and improving your natural sleep rhythm.

✨ Best types: brisk walking, strength training, yoga, or pilates - ideally we want it to be more moderate intensity, the type where you could have a conversation with someone and not too close to bed-time if you are doing higher intensity

✨ Bonus: exercise can reduce night-time hot flushes by improving temperature regulation and lowering stress hormones

Move your body, cool your system, and let sleep come easier 💙

16/03/2026

March is SLEEP month!! 🛌 😴

This week it is all about how it changes in Menopause and how EXERCISE might be able to help you improve it during this time of life.

During menopause there are several ways your sleep changes due to hormonal changes including:

💤 More night awakenings - from brain chemicals and maybe hot flushes
💤 Night sweats and hot flushes
💤 Lighter sleep - brain changes can reduce slow wave or deep sleep
💤 Insomnia - changes in melatonin and circadian rhythm regulation
💤 Higher risk of sleep disorders - we covered sleep apnoea last week
💤 Mood and stress

But it’s not all bad news!! 📰

Over this week we will explore more how exercise can help and next week some other ways you can help improve all aspects of your sleep. 😴 🏃‍♀️ 🧘‍♀️

You can also SUBSCRIBE on any page of our website (see above) for our monthly newsletter coming out soon and our monthly Blog that will be all about sleep this month!!

12/03/2026

SLEEP APNOEA!! 😴

A function of SLEEP is physical recovery.

But what if you aren’t getting enough oxygen??

If you are snoring, waking with a headache, tired all day, having blood pressure issues, see your GP.

Sleep Apnoea has significant effects on our cardiovascular, metabolic and brain health.

And you feel like 💩!!!

SUBSCRIBE on our website for access to more info on sleep via our Blogs and Newsletter!!

09/03/2026

📚🎓🏃‍♀️Menopause and Exercise on-line 6 week course - ENROLMENTS OPEN NOW!!

Perfect mix of clinical, case study and lived experience.

Developed over the last two years with extensive feedback from course participants.

Heaps of practical and case study content.

The why AND the how!!

Online over 6 weeks in bite-sized chunks.

Miss a week? Don’t worry! Access to video recording via on-line portal!

Forever access to recordings and online content, workbooks etc.

Weekly reflection and question time emails between sessions.

Two on-line payment plan options!!!

STARTS WED 18th MARCH, 7PM!!

See “Links” ☝️ for information page and payment portal.

08/03/2026

HaPpY iNtErNaTiOnAl WoMeNs DaY!!!

To celebrate this year I attended The Research Update yesterday with the amazing educational team at

A day of learning the latest research on how exercise is medicine for the pelvic floor, hysterectomy, pregnancy and post natal, the menstrual cycle, menopause and bone.

On the 115th year of celebrating IWD, Give to Gain is the theme. Education and knowledge from women to women could not be a better way to acknowledge this year’s theme.

As an allied health professional I impart evidence based information at the core of my practise every day for the betterment of the health of women.

Lets celebrate how women come together in many areas of life to give and gain for the improvement of health and many other aspects of the lives of women.

07/03/2026

ENROLMENTS OPEN FOR OUR EOI LIST!!

If you popped your name on our EOI list, enrolments are now OPEN for you - check your emails and enrol now!! 😀🎓📚

05/03/2026

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02/03/2026

SLEEP 💤- Why do we need good sleep??

For many reasons, but here are some of the main ones.

✅ Brain
✅ Physical recovery
✅ Mood
✅ Metabolism

Keep watching as we look a bit more at these this week!! 👀

Address

Sydney, NSW
2000

Website

http://www.shecommunity.net/

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