Ms. Menopause Coaching

08/16/2025

200+ women stronger after 40 than before

08/11/2025

What’s Your WHY?

I talk to clients all the time about this — your why is the driving force behind your goals.
It’s what gets you out of bed in the morning, pushes you through tough workouts, and inspires you to do better.

From experience, I find a woman's why can be sparked by a health scare, a desire for a healthier life, an aesthetic goal — or a mix of all three.

Here’s the truth:
To get the most out of your workouts and nutrition, you need to tap into your why.

💭 What are you really doing this for?
Drop it in the comments — I want to hear it.

08/04/2025

Ready to get started?

https://buff.ly/kre22FL

06/17/2025

I’ve trained women through the menopause transition for years—and I see the same 3 mistakes holding them back from the results they deserve 👇

1️⃣ Overdoing Cardio
Sudden weight gain? Most women double down on cardio because it used to work. But in perimenopause, too much cardio can spike cortisol, increase inflammation, and break down lean muscle mass—the opposite of what you need. Science shows that chronically elevated cortisol contributes to fat storage, especially around the midsection. Your nervous system and hormones need smarter training, not more training.

2️⃣ No Plan for Strength Training
Wandering into the gym without a structured plan won’t cut it. You need progressive overload, proper muscle targeting, and intentional rest periods to build muscle and strength. Aim for 2–4 sessions a week that challenge you. Studies show strength training improves insulin sensitivity, bone density, and metabolism—your three best friends during menopause. 🧠💪

3️⃣ Neglecting Recovery
You can’t out-hustle your hormones. In the effort to “get your body back,” many women push too hard—leading to burnout, injury, and stalled progress. Recovery isn’t lazy; it’s essential. Science confirms that muscle repair and hormone balance happen during rest. Build in at least 2 full rest days a week and protect your sleep like your results depend on it (because they do!).

💥 It’s not just about effort—it’s about smart effort. Want your workouts to finally work? Let’s do it right. Get in on our monthly program: https://buff.ly/MHuyih8

06/11/2025

There are no quick fixes or bikini-body plans that work for women in the menopause transition—and honestly, we deserve better than that. What we do need is a commitment to long-term lifestyle shifts that support real, lasting health. Think strength training, smart HIIT, protein-forward meals, and intentional recovery. The foundations are simple—but powerful when done consistently.

That’s why I created the 3-Step Menopause Reset—a collection of science-backed resources designed to empower you with what actually works. For just $10, you’ll get the tools to reset your strength, energy, and mindset so you can feel strong, supported, and thrive in this next chapter. No gimmicks. Just real results built on what your body truly needs.

https://buff.ly/psvsktU

06/09/2025

🔥 Inflammation in Perimenopause? Here's How to Fight It Naturally 🔥

Feeling more bloated, stiff, or just “off” lately? During the menopause transition, inflammation can rise—thanks to declining estrogen, disrupted sleep, blood sugar swings, and added life stress. But you can lower it with simple, daily shifts 👇

✨ 5 Ways to Reduce Inflammation in Perimenopause (Backed by Science) ✨

🏋️‍♀️ Strength Train 2–3x/week
Muscle is anti-inflammatory! Lifting weights reduces visceral fat (the kind linked to chronic inflammation) and improves insulin sensitivity.
😴 Prioritize Deep Sleep
Poor sleep increases inflammatory markers like CRP and IL-6. Aim for 7–9 hours with a calming wind-down routine to support hormone balance and immune repair.
🥬 Eat a Rainbow of Whole Foods
Antioxidants in berries, leafy greens, cruciferous veggies, and spices like turmeric help neutralize oxidative stress. Omega-3s (from salmon, walnuts, chia) calm inflammation at the cellular level.
🧘‍♀️ Lower Daily Stress
Chronic cortisol (your stress hormone) drives up inflammation and insulin resistance. Breathwork, nature walks, journaling, or simply saying no helps keep stress (and your immune system) in check.
🚫 Reduce Ultra-Processed Foods
Refined carbs, trans fats, and additives disrupt gut health and spike blood sugar—both major triggers of systemic inflammation. Focus on fiber-rich, nutrient-dense meals instead.
👉 Your hormones are shifting—but your health doesn’t have to suffer. These lifestyle habits are powerful tools to stay energized, lean, and feeling like you again. 💥

06/04/2025

Hamstring Tendinopathy: A Common, Nagging, Menopause Injury

One of the most common injuries I see in my perimenopause clients—especially runners, sprinters, and field sport athletes—is hamstring tendinopathy. Mine came from a game of soccer last year. One minute I was sprinting and the next I was grabbing at my hammy .

This injury often develops from overuse, poor glute activation, or sudden spikes in load (like sprinting or hill running).

Because tendons have limited blood supply, healing is slow—making this injury chronic if not managed well. Seeing this again again in the women I train I thought I would show what my rehab looks like.

👉 I want to qualify this by saying that I am no physio, but I’ve seen my share of them in the past year. These are the exercises I’ve found that I've been given that really move the needle—for myself and the women I coach.

Quick note,
In the initial stages of rehab, focus on eccentric loading. That means lengthening the muscle under tension—like slowly lowering out of a hamstring curl. This builds tendon strength without overloading it.

Once that’s tolerated, progress to the rehab routine I follow:

✅ Bridged thrusters (can progress into taking weight)
✅ Marching from a bridge
✅ Pillow or Pilates ball pulses
✅ Hamstring curls with a band
✅ Hamstring walkouts
➕ Light deadlifts (when pain-free)

💡 Other tips I've been given that help: Start slow. Load smart. Tendons love consistency.

06/03/2025

Why Pelvic Floor Training Is Essential During the Menopause Transition

During the menopause transition, the drop in estrogen can weaken the pelvic floor muscles, which play a critical role in core stability, bladder and bowel control, and sexual function. This weakening can lead to common but not normal issues like leaking (incontinence), pelvic organ prolapse, or pain during intimacy.

Training the pelvic floor helps maintain or restore strength, tone, and coordination in these deep muscles. It’s a vital part of a well-rounded fitness plan—especially in midlife.

But here's the key: if you're experiencing symptoms like leaking with exercise, pressure or heaviness in the pelvis, or any discomfort, it’s important to see a pelvic floor physiotherapist or specialist. They can assess dysfunction and guide you with tailored strategies that go beyond generic exercises.

You don’t have to “just live with it.” Addressing pelvic floor health early is an act of strength, self-care, and long-term wellness.

05/29/2025

As I get ready for my upcoming protein workshop (yes, the one on why protein is the MVP during the menopause transition—this Thursday!)...
..I had a client and friend reach out to me to host a live, private workshop in person, for her, her family and friends - women who’ve been quietly struggling, asking questions, and searching for answers about what’s happening in their bodies.

I felt incredibly honored. And it reminded me why I do this.

So many of these women had already explored my self-paced offerings—like the 3-Step Menopause Reset—but they were still craving more.

More clarity.
More connection.
More real-time, personalized guidance.

They didn’t just want information.

They wanted to feel seen.

To have someone right there with them, helping them sort through the confusion, the symptoms, the “what now?” moments.

That's why I'm opening up the Kickstarter Community today, for the next 7 days, for women who want direct access to me as a coach and connection to others walking the same path.

It’s part group support, part private coaching, and fully focused on helping you move forward with clarity and confidence.

Maybe you're struggling with:

-Not knowing what or how to eat for your changing metabolism
-Training that used to work but now feels exhausting or ineffective
-Brain fog and disrupted sleep that are impacting your day-to-day
-Just needing to know you're not alone in this...

If you’ve been navigating this transition solo, know you don’t have to anymore.

Join a space that’s all about you—your questions, your routines, your habits, your success - plus get access to everything (training, courses, workshops) that I have to offer.

Find out more on the link below👇

https://docs.google.com/document/d/1jYGedGtgbqxVswqgUIfG2RUEK78ntLa2WQbo-kAusNY/edit?tab=t.0 =h.wl102c40gdjy

Yours In Health,

Jenn

The Kickstarter Community 5 founding member spots left before the price increases to $75/week. We close down Sunday at Midnight PST Vision: Jenn here, good to see you! Here’s what’s happening… “I’m helping women 40+ navigating perimenopause and menopause reclaim their strength, energy, and...

05/28/2025

Join me this Thursday night for the Lowdown on Protein!

Wondering why protein is such a big deal in the menopause transition? Curious what all the buzz is about—and how it actually impacts your energy, muscle tone, metabolism, and mood?

For just $10, come spend an evening learning the foundations of protein—why it’s essential, how much you really need, and how to make it work for your goals in this phase of life.

Whether you're just getting started or looking to refine your nutrition strategy, you'll leave with actionable tips that make a real difference in your health journey.

This is knowledge every woman should have—and it might just be the game-changer you’ve been looking for.

🎟️ Limited spots available. Grab yours now! : https://buff.ly/K6tL3S0

05/06/2025

📣 “My workouts just aren’t working anymore…”
Ladies, I hear you. I get DMs about this all. the. time.
And yep—I even ran a whole workshop on this exact thing. (Sorry you missed it 👀)

But real talk: You can’t just walk into the gym, toss around some weights, and hope for magic.
✨ You need a plan. A smart, balanced one.
✔️ Progressive strength training (the real game-changer)
✔️ Just the right amount of HIIT (without triggering cortisol chaos)
✔️ Recovery (yes, rest is part of the work!)
✔️ And let’s not forget… FUN. Because if it doesn’t bring you joy, you’re not going to stick with it.

This is my thing. My jam. My zone of genius.
If you’re tired of spinning your wheels and ready to feel strong, capable, and lit up from the inside out...

👇 Drop a “THRIVE” below 👇
and I’ll send you my FREE 1-week plan to kickstart your comeback.

Let’s make this fun and effective 💪💃