Aging Well Coaching

09/25/2025

Hey everyone! I am running two different Healthy Aging for Women sessions at the Comox Community Centre this Fall, 8 - 29 Oct & 19 Nov - 10 Dec. We'll focus on hormonal changes during perimenopause and menopause along with proven strategies to help alleviate symptoms. If you think this would be of benefit to any women you may know, please consider sharing this advertisement with them or on your local group pages. Thank you again for helping me support women during this difficult transition.

09/23/2025

Mindset/Menopause Mondays!

These photos are from 2021, while we were taking a late summer family vacation to Tofino. I remember the kids asking why I was so tired and grumpy all the time. I was going through a lot healthwise and workwise all at once and it was very overwhelming......., but it was the moment in my life that everything shifted. My outlook, vision for my future, mindset, and priorities. I decided on that trip that I wanted a better life, I wanted to feel better, and I wanted to show up differently for my family. It was like I flipped a switch.

I remember that moment so clearly. My kids asking me that question was my catalyst for change. Catalysts are often centered on a key moment in your life, the thing that pushes you over the edge from ambivalence or denial to contemplation and taking action.

I love sharing my story and hearing other people's stories of transformation. We all have that moment—the catalyst or spark that made us say, ‘enough is enough, I’m ready for change.’

I’d love to know… what was YOUR catalyst for change? Did you want to feel stronger and healthier? Were you tired of feeling stuck? Did you have a health scare or wake-up call? Did you want to set a positive example for others? Or did you realize you needed or wanted a mindset shift? Please share if you are willing, and hopefully our stories will inspire others.

09/20/2025

Sleep/Stress Management Saturdays!

100% morning lark over here! So why does it matter if you're a morning lark or night owl? Because of your natural circadian rhythm, your body’s internal 24-hour clock.

Morning larks tend to wake up early, feel most alert in the AM, and wind down sooner.

Night owls feel sharper later in the day, with energy peaking in the evening hours.

Or are you a hummingbird, lion, bear?

Knowing your chronotype helps you:
✨ Work with your energy instead of against it
✨ Plan workouts when you’ll perform best
✨ Support better sleep + recovery

Want to know your type? Check out this article

Chronotype: Sleep Health & Productivity Benefits | Sleep.com | Sleep.com https://share.google/rgbRs1XRSY1Fq9yAG

09/20/2025

Food Fridays!

Always tired, foggy, or feeling like your energy has disappeared? It might not be “just aging, stress or a busy life”… it could be iron deficiency or anemia.

I personally suffered from significant iron deficiency for a few years when I was experimenting with diet changes and experiencing heavy menstrual periods. Although I have found a system that works for me, calmed things down, and now only need minimal supplementation, many women in their 40s & 50s continue to struggle with low iron, even when they’re taking supplements.

Why? Because absorption depends on more than just popping a pill. Gut health, stress, hormones, and even that cup of coffee with breakfast can block your body from getting the iron it needs.

What's your biggest energy struggle right now - fatigue, brain fog, restless sleep? Could it be your iron levels? Could it be malabsorption of supplements?

I hope you find this post helpful as you learn about why supplements might not be working, symptoms to watch for, and lifestyle shifts that could help.

09/19/2025

Fitness as a family for a good cause! Please support cancer research in any way you can.

09/18/2025

09/18/2025

Workout Wednesday!

Me: about to give up on my run or set

Also me: "Burn it to the Ground" comes on 🤪 🎶

Suddenly, I’m training for the Olympics.😂💪

What’s your go-to or funniest pump-up song?

09/15/2025

Mindset/Menopause Mondays!

Zero filters, zero makeup, zero hair brushing my friends. Rocking out some sniffles, word blunders and keeping it real!

BLUF - HOT FLASHES SUCK, BUT YOU CAN HELP CALM THEM DOWN WITH LIFESTYLE MODS!

I wanted to touch on hot flashes today because I have talked with at least four women who are experiencing them right now as part of their perimenopause journey. I used to get them frequently, now it is once in a while, one episode every few months, often triggered by stress.

Hot flashes, or flushes as they are referred to in the health & wellness space, are fueled by shifting hormones—either fluctuating levels of estrogen and progesterone, elevated cortisol and adrenaline from stress, and sometimes lifestyle triggers, like spicy foods, alcohol, & caffeine. Stress and poor sleep definitely make them worse. But, hydration, exercise, stress management and a whole food diet can help. Let me know if you need support, and I would happily help you with a hot flash management plan.

Small shifts = big relief.

What’s your #1 hot flash trigger? Mine was alcohol.

09/13/2025

Sleep/Stress Management Saturdays!

My husband and I were chatting this morning about how much our outlook on rest and recovery has changed since being in our 40s. In our 20s and 30s, we were weekend warriors, staying up late, socializing a lot, planning lots of outings, and not really recharging for the week ahead. I think this is how a lot of us live, living for the weekend or planning all our errands or to-do list items for 2 days. And while having experiences, enjoying life, and getting caught up are definitely worth doing, we often sacrificed our sleep and added to our stress by living like this. It wasn't worth it, and I felt depleted come Monday morning. Now I protect my sleep and purposely leave white space in my calendar on the weekends to just go with the flow as much as possible. I still socialize and sometimes stay up late, but it's the exception now, not the norm. I also spread out my to-do list and errands throughout the week, leaving me feeling a lot more balanced, rested, and less frazzled.

If you are in weekend warrior mode right now, that's okay. This is just a reminder that your body (and your nervous system) may need a break.

09/13/2025

Food Fridays! Cue the cheesy dance!

I am still working on a post and blog! Yes blog! on iron for an amazing follower, but in the meantime, I thought I would share some info on protein.

Did you know most women don’t get enough protein in their meals? As we age, protein becomes even more important for muscle, bones, energy, and hormone health. We should be aiming for 20-30 grams of protein per meal, but that can be hard sometimes and you need to eat more food than you are used to, or you could eat more calories than your body needs. Focusing on high-protein foods can make this easier. A rule of thumb is that if a food has 20g+ protein per serving or if it has 10g protein for every 100 calories, it’s a high-protein food. Some examples include:

Egg whites (10g / 50 cal)
Chicken breast (25g / 120 cal)
Edamame (17g protein / 190 cal) - not perfect, but strong for plants

Some simple ways to get more protein:
- Swap cereal for a Greek yogurt bowl
- Swap pasta with lentil/chickpea pasta
- Add chicken, fish, tofu, or beans to your salads

What’s your favorite high-protein go-to food?

09/09/2025

Menopause/Mindset Mondays!

I had a wonderful chat with a lovely woman today about excess estrogen during perimenopause, so I decided to share some info since it is the most common and expected pattern for women in perimenopause. This occurs because, as our follicles/eggs decrease, we sometimes ovulate during our cycle and sometimes do not. When we don't ovulate, there is no major progesterone production, which counterbalances estrogen's effects. Cue bloating, fatigue, irritability, cramping, heavy periods and the list goes on. The good news is you can help your body flush out excess estrogen through lifestyle modifications and there are other treatments available through consultation with your healthcare provider, such as hormone therapy.

I hope you found this helpful. Please share this with someone you think might benefit from this information. Thank you again for following me!