The Mama Coach - Kim Hand, RN BN

02/03/2026

Too many thoughts to formulate into an Instagram or Facebook post... so I wrote a blog about it! 👀

I hope you will find it relatable. Because you do really deserve that grace.

Feeling exhausted, anxious, or not like yourself in midlife? Learn why perimenopause deserves the same grace we give postpartum recovery - and how small steps make a big difference.

01/30/2026

Nobody warned us that menopause could change our bladder, our va**na, and our confidence all at once 🤯

Frequent UTIs. Burning. Dryness. Leaking. Pain with s*x.

These issues are often part of Genitourinary Syndrome of Menopause (GSM) ♀️

When estrogen declines:
• protective bacteria decline
• va**nal pH shifts
• tissue becomes thinner and more fragile
• micro-trauma happens from everyday things like wiping or underwear

This isn’t weakness. It’s physiology.

And the good news?
GSM is common, diagnosable, and treatable.
You don’t have to “just live with it".

Options include:
▪︎ va**nal estrogen
▪︎ non-hormonal moisturizers
▪︎ pelvic floor therapy
▪︎ lifestyle and s*xual health support
and more..

You deserve comfort, confidence, and good care.

💾 Save this for later

⚠️ Educational content only. Not medical advice. Always speak with your Primary Healthcare Provider about diagnosis and treatment options ⚠️

01/29/2026

• Save the dates! •
If you are over age 45 - no referral is needed👩‍⚕️

01/27/2026

Hi to all my new followers 👋 So glad you're here!

I’m Kim; a Registered Nurse specializing in perimenopause and menopause care.

I got into this work after noticing something that stayed with me: women were more likely to break bones, end up in nursing homes, and die of heart disease - and no one was really connecting the dots back to menopause.

That curiosity turned into education, certification, and a mission to help women protect their health before problems start.

Midlife isn’t a decline. It’s an opportunity to understand your body and care for it differently ❤️

If you’re here because you want answers, support, and a little humor along the way.. Welcome 🤗

You’re in the right place.



Menopause • menopausematters • womenover40 • hormones

01/27/2026

Screening Saves Lives
The Screen Test Mobile Mammography Clinic is returning to Vulcan!

🗓 March 19–21, 2026
📍 Vulcan Community Health Centre
🎀 FREE breast cancer screening
✔️ No referral needed
✔️ For women aged 45–74

Taking care of your health is one of the most powerful acts of self-care. Early detection matters — and this service is coming right to our community.

📞 Book your appointment: 1-800-667-0604
🌐 Learn more: screeningforlife.ca/breast

Please share to help spread the word 💕

01/22/2026

Friendly reminder - I am "Out of Office" until January 27 💗

01/20/2026

Wondering what the heck is going on in your body?!

These are some of early symptoms in this life transition called perimenopause.

Before we jump to hormone therapy, we start with the fundamentals: food, sleep, stress, movement, and daily habits that actually support your hormones.

For a lot of women, that alone moves the needle.

We also make sure nothing else is muddying the waters (like thyroid issues, low iron, or metabolic issues) before chalking everything up to hormones.

Sometimes Hormone Therapy is part of the plan.
Sometimes it’s not (yet).

Either way, lifestyle is the backbone; but emerging symptoms is a good reminder for a check-up ✔️

I made a free Hormone Clarity Checklist to help you connect the dots and stop guessing.

Link in bio 💗 or comment "Hormones" and I will DM you the link!

01/14/2026

🎁 GIVEAWAY !! 🎁

Let’s start the year of strong and more informed together ❤️

I am gifting a hardcover copy of The New Menopause by - a book I genuinely recommend because it explains what’s actually happening in midlife without blaming women or oversimplifying things.. and I promise you the book will blow your mind! 🤯

If you’ve ever thought “Why did no one warn me about this?” This one’s for you.

To enter:
✔ Follow my account
✔ Like this post
✔ Tag 3 friends below!
+ Bonus Entry for sharing to your story and tagging me.

I will pick a winner on January 27!
Contest open to Canadian Residents only and is not affiliated with FB or Instagram.
The book will be sent to your mailbox from Amazon.

Please share, even if you feel you have no use for the book (yet!). It makes a great gift for other women you love in your life.

Better information = better outcomes.

And we don’t gatekeep that around here 💛

01/13/2026

Most women are told perimenopause starts in their 50s.

So when symptoms show up in your late 30s or early 40s, you assume it’s stress… or that you’re the problem.

You’re not.
Perimenopause can begin years before periods change.

Sleep gets lighter. Anxiety creeps in. Energy dips. Weight feels harder to manage.

And because no one warned you, you push harder instead of getting support.
Awareness changes everything.

Once you understand what your body is doing, you can stop guessing and start working with it.

If this feels familiar and you’re tired of Googling at 2 a.m., a discovery call is a good place to start.

No pressure. Just clarity and next steps.

✨ Book through the link in my bio.

01/13/2026

Yes! 👏
I preached about this during my workshop last week (more workshops coming - STAY TUNED!).
Women 35+ should be aim for 1.2 grams of protein per kg of body weight daily. If you are obese; or are completely new to protein - start with your goal weight in kg's and multiply by 1.2 grams.

Make sure to choose protein sources you enjoy and can maintain long-term.

Many brands and food companies have realized that protein is the way forward - and I've noticed that more and more processed foods now have an 'extra protein' label slapped on (think cereals, certain 'protein snacks'). I'm here to tell you - a processed food with added protein doesn't necessarily mean it's a healthy choice - or a 'protein dense' one.

When looking at a food label; there's a few things that matter:

- The number of ingredients
- The amount of fibre in relation to carbs
- The amount of protein in relation to sugar and calories

A good trick to use (when looking for protein dense snacks) is to look at the food label and multiply the grams of protein per serving by 10. This number should be higher (or close to) the amount of calories per serving.

Hope this helps! ❤️

Click on the link in the comments to grab my FREE food label guide.

01/08/2026

These are my personal go-to protein picks! Yes, the ones I actually use in real life, not a “perfect day of eating” fantasy 🙃

Why I love them:
• they keep me full longer
• they support muscle (which matters more than ever in midlife)
• they help curb the constant snacky-snacky feeling
• and they’re realistic for busy lives

*** This isn’t medical advice, just my personal picks and what fits my lifestyle ***

It’s just what’s working for me (and for many midlife women I see) who finally start eating enough protein, not just “clean” food.

Save this for later, steal an idea or two, and start where you are 💕

Progress > perfection. Always!

💬 Tell me: which one is already in your fridge? And which one should I be adding to my list?

01/06/2026

"Word of mouth" is so important.
This work grows through community 💌

If you’ve attended a workshop or worked with me 1:1 and felt supported, informed, or a "little more like yourself again", I’d be so grateful if you shared your experience.

Your words help other women know they’re not alone, and that support exists ❤️

Leave a Google review with the link below, or simply google "Kim Hand the Mama Coach".

I am SO grateful for your support!
https://g.page/r/CUS9l3_vqieHEBM/review

It's also possible to leave a review on my page. If you are not comfortable with your name showing - I would love a private message instead.