Beautiful Mind

11/14/2025

Once you reach postmenopause, your hormones are low and stable. If you're already consistently active (moderate to high activity level), then there’s some good news. New research (published this month) in Exercise and Sports Sciences Reviews shows that exercise can potentially offset the negative impacts of estradiol loss by activating similar molecular pathways as estrogen, thus aiding in the preservation of health during the postmenopausal period.

In simple terms, delaying physical activity until well into menopause reduces the effectiveness of exercise, so if you don't already have an exercise habit before you reach menopause, be sure to get one! Assuming you are already moderately or highly active, then here are some other tips I’d suggest:

Keep lifting heavy—but rest more: Your recovery time is longer now. Adjust volume, not intensity.

Power and mobility are your friends: Explosive movements, yoga, and active recovery will all pay dividends.

Stay social and strategic: Train with others, follow a plan (consistency matters!), and track how you feel.

Your goals: Maintain strength. Prevent decline. Stay sharp and mobile.

​Read more >>> https://bit.ly/498FEii

Study Link:
https://bit.ly/3X3nzuZ

11/08/2025

Instead of looking for the smallest reason to quit, starting looking for the smallest reason to keep going 💪

11/06/2025

What a great way to hit up those protein targets for your morning. 💪

11/06/2025

What an AWESOME MORNING!

jammed packed sessions of Women getting stronger and doing their best ❣️!

Another FULL MORNING coming tomorrow !

This is the best Season! Everyone is committed and feeling amazing 🫶🏻💪!

Let’s go !

11/04/2025

Treat your body like it’s the only one you have 🫶🏻💪…
… oh wait …

11/04/2025

What a great day and great week ahead!

We’re kicking off our Holiday Program and our New Members are committed and ready to crush their goals!

We still have a couple more spots so if you are still interested In joining, it’s not too late.

Some of our sessions are sold out, others still need to be filled so don’t wait, we’ll make it work 👍

We also started our Nov/Dec Zen Fit Session that runs until Dec 8th ! We have 2 spots to fill , to come join us 🫶🏻

Need something little quicker because you’re short on time? We would love to have you in our express sessions.

Send me a message and let’s chat,

Sarah

10/29/2025

🫶🏻❣️

10/28/2025

Okay Ladies, want to either get back into your skates or maybe start playing a little hockey?

I was grateful to find this time slot for ladies shinny, however we could use some more players on the ice.

Now is the time to get out there and start something new , or get moving again.

Tag someone that needs this and let’s get a good group out here in Welland Recreation, Sport and Culture!

We offer a variety of arena programming during the week at the Jack Ballantyne Arena. Simply purchase a punch card at the Welland Community Centre to participate in any of the following:

🏒Men's Shinny Hockey 60+
⛸All Ages SK8
🏒Women's SHinny Hockey 18+
🏒Stick & Puck 18+

To see programming information and exclusion dates, please visit https://www.welland.ca/RecCulture/arenasSkating.asp

10/24/2025

Remember your health is not built on HOPE, it’s built on ACTION. “I hope to get to it” or “ I will make it happen 100%”.

10/21/2025

The more lean mass you have, the more calories your body will burn when you are at rest!
Think about that !
Prioritize Strength Training!
It’s the ultimate pay off!

10/21/2025

FENWICK~ 6 WEEK CHALLENGE

NOV 3rd ~ DEC 12th

BEAUTIFUL MIND BOUTIQUE FITNESS STUDIOS

Hey Ladies of Fenwick, Wainfleet & West Lincoln…

This might be your last chance for a Healthier Mind & Body For The Holidays!

Thinking that it’s time to finally get into a Healthy Routine and to experience some amazing results just in time for the Holidays?

It’s True, Women in Pre-Peri, Peri, or Post Menopause that are not building lean muscle and participating in Strength Training at least 3 times per week will definitely put on a little Holiday weight.

And the worst part?

Being on the Menopausal Spectrum makes it easier to gain and harder to lose.

When hormones start to drop, so does a Woman’s ability to maintain healthy lean mass, which is the control panel for the metabolism.

That’s right, without it, the body functions at a very slow level, causing very fast calorie storage, slow calorie or energy uptake, lowered energy levels, lowered appetite and poor stamina which means it can feel extremely hard to do what is needed on a daily basis without feeling chronically fatigued.

Let’s throw in the demands of the Holidays, with extra stress and sugar consumption which puts even more stress on the balance between insulin and cortisol.

Menopausal Women already have a difficult time balancing these 2 hormones to begin with which is actually making it harder to lose the extra inches.

So, with this huge storm already happening in a Woman’s Body, add in the Holiday Stress and extra Sugar (because we are dealing with a stress sensitive body already) the chances of rapid weight gain increase.

This is why it’s important that Women understand what is happening in their body so they can take necessary steps to combat this.

We’re not always talking about weight loss here, although the main complaint during this phase is hormonal weight gain, we are talking about the metabolic system that should always be functioning optimally.

We are also talking about hormone imbalances that increase nasty peri meno pausal symptoms.

We are also talking about GUT HEALTH here, because no one talks about how Strength Training improves your GUT MICROBIOME right?

Because most of our immune system issues start right in our Gut.

High Stress and Sugar also causes the GUT MICROBIOME to become weakened.

We also know that STRESS also throws off the HORMONES.

Any Woman knows that after a severely stressful month, the following month can result in even more extreme PMS symptoms as the hormones were tipped over the edge from the previous month’s stressors.

But When Women Strength Train they become more Stress Resilient, mitigating the effects of Stress overall.

As we are going into one of the most busiest and stressful germ filled months ever,
Women are going to want to look and feel their best, making sure they make their list and check it twice, and embrace the holidays with a Healthier and Stronger Body.

All it takes is a little reset to help boost the Metabolism using Specific Strength Training programs and making sure that certain macronutrient targets are being achieved.

When we reduce the Sugar, and processed foods, our GUT becomes more aligned so it can assist our body in keeping us healthy even in times of stress and high demand.

Is this about weight loss? To some it is who I’m sure have already been encouraged to lower their abdominal fat by their practitioner.

To others? It could be about battling high stress and chronic fatigue and making sure they don’t spend another Christmas sick and runned down.

A Woman’s goals are personal to her no matter what they are. And for this time of year ? We know that Proper Strength Training and Nutrition Support are key factors in making sure she can show up each day and give her best, no matter what.

So, if you are a Women, and already needing some support with Shifting Your Body & Mind into a healthier state…

…Enjoy Small Group Personal Training Groups of 6-8 people so you can still get that personal Approach,

…Thrive in an atmosphere with positive and inspiring Women

…Know you need the accountability in order to stick with a plan

…Know you want to Look and Feel your best by Christmas and New Years..

…Then this Program is a perfect fit!

Just pick the right plan that works best for you and the results you want to see.

Remember this Program Starts on November 4th and Ends December 13th and there are only 8 Spots Available.

They will go Super fast so reserving a Spot Is Crucial to making sure you can pick the times to Train that best suit you.

Deadline to Secure your Spot is October 31st!

DM or Comment below for more info, and I will reach out to you.

Chat Soon!

Sarah

10/18/2025

Movement is Medicine. You can solve or prevent most health issues with a simple movement program. It doesn’t have to be difficult or strenuous either. 👌