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Menofitt

NASM Certified Nutrition Coach with 7 years experience monitoring my own health and fitness journey.

01/09/2026

Did you know if you have had a hysterectomy with o***y removal your risk of dementia doubles due to the drastic drop of hormones. Besides HRT
Improving your grip strength makes a difference! The higher your grip strength the lower your risk of dementia.

I’m not just training my body I’m training my brain!

01/08/2026

The good lighting definitely helps but “yay” to finally seeing some muscle definition again!
Before and after my surgery I definitely experienced muscle loss. It’s taken me a year to feel like I’m back on track and seeing some gains! After having my ovaries removed the hormone loss is drastic. Your body stops producing hormones.
Even though I was already on HRT, my dose was not optimal. The form of hormones I was taking was not absorbing and I was metabolizing the hormones fast leading to symptoms. This is common if you are a highly active individual.After consulting with my doctor I decided to go back to pellets (no shade please) they deliver a higher level of hormones which my body needs to perform optimally. So far it’s been really good. There is an adjustment phase. I definitely experienced some bloating and sleep issues but that resolved after a few weeks. The only other down side is they only lasted for about 10 weeks. I was hoping for 12! Overall it’s been the best option! Keeping my hormones happy is a full time job! I’m grateful to see progress and hoping this year brings even more muscle, strength and happy hormones!

01/06/2026

Hormones suck, but we need them to live our best life! Lol! This is long but worth the listen if you are curious about HRT. I have been on this ride for over 5 years! It’s a 🎢 !

01/01/2026

✌️out 2025! You weren’t an easy year to live. BUT I am always grateful for the lessons learned and there were many lessons this year.
There have been many times this year I wanted to give up on caring about myself. It seemed like for every step forward I took 3 steps back.
Through it all I have realized that consistency and commitment to my mental and physical health always wins and gets me through the challenges that come my way.
The above list of healthy physical and mental habits have been a life saver.

Looking forward to turning it up a notch in 2026 and making it the best year yet!

Cheers! 🥂

12/30/2025

Building muscle and staying lean in your 50’s and post menopause is possible. There is no magic pill and it’s boring. It also will not happen overnight.
My transformation started 10 years ago and here is what works!
-Nutrition-
Macro counting is where I started. Whether you like it or not calories matter. I tracked for years. I now only track protein and fiber. I can tell when my body needs more carbs and fat based off of energy levels.
-lifting weights-
Lifting weights 4-5x per week (progressive overload) has helped change my body composition
-daily movement-
Walking 10-12k steps daily
-Sleep-
Sticking to a night time routine has improved my sleep dramatically
-Sunlight-
Morning sun, red light and or vitamin d supplementation
-Hydration-
80-100 oz water
-HRT-
Estrogen, testosterone and progesterone
- Creatine-
5 grams of creatine daily

Rinse and repeat!

Who wants to be boring with me?? 🙋‍♀️

12/16/2025

One year ago this week I had surgery to remove both ovaries due to a benign tumor on my left o***y and cysts and and endometriosis on my right. This procedure induces surgical menopause due to the abrupt stop of estrogen production.

Over 55% of hysterectomies include Bilateral oophorectomy (o***y removal)

Sadly a very small percentage of women are counseled on the symptoms and health risks that come from the abrupt loss of hormones.

Studies have shown that only 5% of women are on HRT. Meaning many women are leaving the hospital without hormones or a plan on how to manage their symptoms or potential disease risk.
This leaves many women feeling isolated and defeated. With the lack of education that doctors receive on menopause they hardly entertain the conversation around hormones much less the power of exercise, nutrition and sleep.
I have learned that I know more about my health than any doctor ever will. I have educated myself and learned what I need to do to manage my health in surgical menopause and I will be sharing that with all of you.
Knowledge is power.

If this resonates with you please share your thoughts. 🫶

12/13/2025

📣 Ladies as we enter the peri\post menopause phase we need to lift heavy weights.
Grip strength is strongly linked to healthy aging and longevity.
Farmer carries are one of the best grip strength exercises.
They also help build your shoulder, arm, wrist, hand and back strength.
They are also good for joint health, balance and cardiovascular conditioning. All things we need to be aware of as we age!

Farmer carries are a great way

12/11/2025

Progress comes from moving forward not living in the past…
It’s all about mindset.

Too many women get caught up in the thought that they are always starting over if they hit a bump in the road. That’s life. It happens put it behind you.
Think of it like this…”I’m picking up where I left off”

12/09/2025

Just Ingredients Black Friday haul! Watch to see my tried and true favorites!

Use code “kareniannone” for a discount!

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